CrossFit WOD, May 3, 2020

CrossFit WOD, May 3, 2020

Sunday May 3

Warm-up
Warm-up
Easy 300 meter Run then,
Grab jump ropes, DBs, and Barbells,
Take athletes through all movements starting with:
30 Single Unders
10 Barbell Split Squats each side
10 DB Neutral Grip Bench Press
10 Hang Muscle Cleans
10 Hang Power Cleans
30s RKC Plank

Strength
DB Split Squats (Weight)
Use barbell. Rest 30s.
DB Bench Press with Rotation (Weight)
4 x 8. Rest 60s.

Pronated grip. Rest 30s.

Metcon
Metcon (Time)
4 Rounds of:
300 Meter Run
20 Hang Power Cleans (95, 65)
10 Box Jumps w. step down (24, 20)
Rest 2:00
*During rest interval complete:
30 Easy Single Unders
15s RKC Plank

L3: (75, 55)
L2: (65, 45) (20, 15)
L1: (200-meter run) (Empty Bar) (20, 15 Alternating Step-ups)
20:00 Cap

At-Home Metcon
Metcon
20min Walk

At-Home Cool Down
Metcon
Total body Foam Rolling

Worlds Greatest Stretch x30s ()
Lizard Pose x30s ()
Scorpion Stretch x30s
()
Prayer Stretch x1:00
()