28 May CrossFit WOD, May 29, 2021
Posted at 20:00h
in Work out of the day
Saturday
Warm-up
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Workout Prep
Metcon
Metcon (Time)
Teams of 2
For Time:
100/75 Calorie Assault Bike
40 Sandbag Cleans (150/100) or Power Cleans (185/115)
– rest 5:00 –
For Time:
100/75 Calorie Row
100 Synchro Wall Balls (20/14)
* Split reps as desired *
Weightlifting
Optional
Snatch (Weight)
Snatch:
– Build to a heavy single in 15 mins
* rest 60 seconds between sets *
– Build to a heavy single in 15 mins
* rest 60 seconds between sets *
Clean and Jerk (Weight)
Clean & Jerk for load:
– Build to a heavy single in 15 minutes
* rest 60 seconds between sets *
– Build to a heavy single in 15 minutes
* rest 60 seconds between sets *
3 sets ( add weight each set)
10 sec. Bike (workout pace)
1 Sandbag Clean or Power Clean