24 May CrossFit WOD, May 25, 2021
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Metcon
Metcon (3 Rounds for reps)
Every 7:00 (3 sets)
18-14-10*
Calorie Row
Calorie Assault Bike
*15-12-9 calories for women
18-14-10*
Calorie Row
Calorie Assault Bike
*15-12-9 calories for women
Time Cap on each set is 6 MIn
Workout Prep
2 sets (Empty Bar)
1 Clean Deadlift
1 Hang Power Clean
1 Front Squat
1 Jerk Dip
1 Push Jerk or Split Jerk
1 Clean Deadlift
1 Hang Power Clean
1 Front Squat
1 Jerk Dip
1 Push Jerk or Split Jerk
Weightlifting
Pause Clean (pause in receive for 3 seconds) + Clean + Jerk Dip + Jerk: (Weight)
– (1+1+1+1) x 3 working sets.
* Rest 60-90 secs between sets
* Rest 60-90 secs between sets
Auxillary Work
3 Rounds
5-8 Glute Ham Raises
10 Bulgarian Split Squat (each side)
10 Single Leg Barbell RDL’s (each)
5-8 Glute Ham Raises
10 Bulgarian Split Squat (each side)
10 Single Leg Barbell RDL’s (each)
30-sec row
30-sec assault bike
5 dynamic squat stretch
3 Clean Pull + 3 Hang Power Clean (Empty Bar)
3 Front Squats + 3 Push Press ( empty bar)