CrossFit WOD, May 9, 2019

CrossFit WOD, May 9, 2019

05/09/2019

Warm-up
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats

Weightlifting
Box Squats (Weight)
1) Wide Stance Box Squat: 8 x 3 @55-65% of Back Squat 1RM, every 60s.
– 15" Parallel Box
Box Jumps (Max reps)
2) Seated Dynamic Box Jumps: 5 x 3, every 60s

Metcon
Crazy Train (AMRAP – Rounds and Reps)
"Crazy Train"
AMRAP 5:
1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135, 93)