04 May CrossFit WOD, May 5, 2021
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Workout Prep
Workout Prep**
1 set
1 Strict Handstand Push Up
3 Dumbbell Hang Power Cleans (Moderate weight)
10 Double Unders
2 Kipping Handstand Push-Ups
3 Dumbbell Push Press (Moderate weight)
10 Double Unders
1 set
1 Strict Handstand Push Up
3 Dumbbell Hang Power Cleans (Moderate weight)
10 Double Unders
2 Kipping Handstand Push-Ups
3 Dumbbell Push Press (Moderate weight)
10 Double Unders
Metcon
Metcon (Time)
3 Rounds
10 Strict Handstand Push-Ups
10 Dumbbell Hang Power Cleans (50s/35s)
50 Double Unders
– Rest 1:00 –
3 Rounds
10 Handstand Push-Ups
10 Dumbbell Push Press (50s/35s)
50 Double Unders
10 Strict Handstand Push-Ups
10 Dumbbell Hang Power Cleans (50s/35s)
50 Double Unders
– Rest 1:00 –
3 Rounds
10 Handstand Push-Ups
10 Dumbbell Push Press (50s/35s)
50 Double Unders
** Score = Time including rest
TIme Cap 15 MInutes
Auxillary Work
5 Rounds
10 Alternating Dumbbell Bench Press (build across sets)
10 Bent-over Dumbbell Row (build across sets)
10 Alternating Dumbbell Bench Press (build across sets)
10 Bent-over Dumbbell Row (build across sets)
3 Rounds
10 Alternating Dumbbell Bicep Curls (each side)
15 Banded Tricep Extensions
each side
6 Min AMRAP
20 Single Unders
5 Alternating Dumbbell Hang Clean (each side)
5 Single Dumbbell Shoulder to Overhead (each side)