03 May CrossFit WOD, May 4, 2022
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Weightlifting
Clean (Weight)
1 Clean x 5 sets @85-90% of 1RM Clean
Every 90 Seconds
Deadlift (Weight)
3 Clean Grip Deadlifts x 3 sets @100% of 1RM Clean
* Rest 60-90 seconds between sets *
Metcon
Metcon (Calories)
5 Sets:
2 min AMRAP
15 Deadlifts (135/95)
12 Handstand Push-Ups
Max Calorie Assault Bike or Row
-Rest 2 Minutes between sets-
2 min AMRAP
15 Deadlifts (135/95)
12 Handstand Push-Ups
Max Calorie Assault Bike or Row
-Rest 2 Minutes between sets-
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull