CrossFit WOD, May 4, 2020

03 May CrossFit WOD, May 4, 2020

Posted at 20:00h in Work out of the day by admin

Monday May 4

Warm-up

With a PVC
– 10 Pass Thru + 10 Around the Worlds (5 each direction) + 5 Muscle Snatch from hang + 5 Overhead Squats + 5 Muscle Snatch from below the knee
Then,
Grab barbells and complete:
3 Muscle Snatch
6 Front Squats
*Add light weight
3 Muscle Snatch
6 Front Squats
*Add light weight
3 Power Snatch
6 1 1/4 Front Squats

Strength

Front Squat (Weight)

Perfrom reps 3-3-3-3-3-3. Rest 2:00
– Build to a 3RM.

Power Snatch (Weight)

Fast touch n go reps with desired metcon weight. Rest 60s.

Metcon

James B (Time)

4 RFT:
15 Power Snatch (75, 55)
15 Lateral Burpees

Rx+:(95, 65)
L3: (65, 45)
L2: (55, 35)
L1: (10 Alt. DB Snatch) (10 Regular Burpees)
9:00 Cap

Cool Down

Metcon (AMRAP – Reps)

Single Leg Banded Hamstring Curls x 5 Minutes Max Reps alternating legs.

At-Home Warm Up

Warm-up

3 Rounds:
3 Single Leg Upward Dog to Standing () each
3 Tempo Push-ups ()
3 Plank Waves () each
6 Overhead Goodmornings ()

At-Home Strength

Pushups (Weight)

Supinated. Rest 30s. ()

Lateral Lunge (Weight)

Perform with DB/KB overhead. Rest 30s.
()

Band Rows (Weight)

Perform as single-arm, cross-body. Rest 30s.()

Plank (Max reps)

Ipsilateral plank. 4 x 20s each, rest 30s.

At-Home Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:
2 Single Arm Power Snatch () each
2 alternating Bodyweight Lunges
increase reps of both by 2 each round

At-Home Cool Down

Metcon

– Worlds Greatest Stretch x30s ()
– Scorpion Stretch x30s ()