23 May CrossFit WOD, May 24, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Wed, May 24
Warm-up
Clean (1 x 1)
Take 20 Minutes and build to a heavy single Squat Clean.
Metcon (AMRAP – Reps)
10 min AMRAP
1-2-3-4-5. . .
Clean and Jerks (155/105)
1 Rope Climb (or 6 Inverted Ring Rows)
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull