12. May
CrossFit WOD, May 12, 2022
5-12-22
Warm-up
Metcon (Time)
HURT
Hurt
15:00-42:00
15:00-42:00
3 Sets
10 Overhead Squat (115/80)
20 GHD Sit Up (OR 40 Alt. Leg V-Up)
10 Overhead Squat (115/80)
20 Toes to Bar or K2E
10 Overhead Squat (115/80)
-Rest 1:1 between sets-
Scoring: Time
TARGET SCORE
Target Time each set: 3-4 minutes
Time Cap each set: 5 minutes
Metcon (Time)
mini pump
Mini-Pump – Upper Body Anterior
45:00-60:00
45:00-60:00
2-3 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
10 Single DB Bench Press (each side) @ moderate weight – maintain quality
15 Ring Pushups @ light weight/moderate resistance – maintain control and quality
15 Standing Barbell Curl @ moderate weight – maintain quality
-Rest 2 min b/t round-
Scoring: Time
2. Movement Prep/Activation and Increasing Heart Rate
2 Sets
1:00 row (10 Damper)
10 PVC Pass Through
10 PVC Overhead Squat
5 PVC Squat Snatch
10 Kip to Swing
10 Alt. Leg V Up
3. Workout Prep
1 Set (at workout pace):
2 overhead squats (at workout weight)
3 GHD Sit Ups
2 overhead squats (at workout weight)
3 Toes to bar