03 May CrossFit WOD, May 4, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Thu, May 4
Warm-up
Weightlifting
Power Clean (7 x 1
@ 85-90% of your 1 RM )
@ 85-90% of your 1 RM )
Metcon (3 Rounds for reps)
Every 4:00 (4 sets)
25 Wall Balls (20/14)
50 Double Unders
4 Wall Walks
3:00 Machine (easy pace)
-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