CrossFit WOD, May 25, 2018

CrossFit WOD, May 25, 2018

05/25/2018
Strength: All 8 sets of Box Squats should be fast so if needed adjust the loading so you can move faster.
– Metcon: Each section of this workout is intended to be done near maximal effort, 90-95% effort which means you should worry less about pacing and more about just going for it! You’ll have 5 minutes of rest between sections to recover.

Warm-up
Foam Roll Adductors x 30s each then,
3 Rounds

5 RDLs
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Goodmornings
5 Bent-over Rows

Rest 40-60s, add light weight.
Then,
Review Box Squats

Weightlifting
Box Squats (Weight)
Wide Stance Box Squat:
8 x 3 @60-65% of your Back Squat, every 60s.
– Use a 13-15" Box.

Warm-up
Power Clean + Front Squat:
Work up to Metcon weight in 3-4 sets performing 1 PC + 1 FS. Rest 60s.

Metcon
Metcon (Time)
For total time:

30 Front Squats (155, 103)
30 Lateral Burpees
Rest 5:00
30 Power Cleans (155, 103)
30 Lateral Burpees
** Score is total time.. including the rest.
**** 20 MIn Time Cap

Auxiliary Work
Choose one of the following
3 Options:
– Reverse Hyper: 3-4 x 20-25 @30-50% of Back Squat.
– Sledpull Powerwalk x 15 minutes at light weight that you can walk without stopping.
– DB Walking Lunges: 3 x 20 steps.