05 May CrossFit WOD, May 6, 2022
Posted at 20:00h
in Work out of the day
Friday
Metcon
Weightlifting
Push Jerk x 1 Split Jerk x1 (Weight)
1 Push Press + 1 Split Jerk x 5 Working Sets
* 10-15 minutes *
– During this time we want athletes to establish a proper set-up, core engagement, and footwork in the catch position. Take some time and have athletes practice with PVC/Empty barbells.
– Advanced athletes should work up to a moderate-heavy weight in working sets (not counting warm-up sets).
– Beginner athletes should still stay light and work on consistency.
* 10-15 minutes *
– During this time we want athletes to establish a proper set-up, core engagement, and footwork in the catch position. Take some time and have athletes practice with PVC/Empty barbells.
– Advanced athletes should work up to a moderate-heavy weight in working sets (not counting warm-up sets).
– Beginner athletes should still stay light and work on consistency.
Metcon
Metcon (Time)
Teams of 2
15-20-25-30-25-20-15
Synchro Line Facing Burpees
2-3-4-5-4-3-2
Shuttle Runs (each) after each set of Burpees
* 1 shuttle run equals 25ft down + 25ft back *
15-20-25-30-25-20-15
Synchro Line Facing Burpees
2-3-4-5-4-3-2
Shuttle Runs (each) after each set of Burpees
* 1 shuttle run equals 25ft down + 25ft back *
Time Cap 20 Minutes
-into-
3 rounds
10 Front Rack Walking Lunge + Shoulder Press (bottom of each lunge/empty bar or PVC)
10 Alternating V-Ups
10 Jumping Air Squats
5 Up Downs