12. May
CrossFit WOD, May 12, 2023
CrossFit – Fri, May 12
Warm up
<p>1.Banded 7s- perform 7 reps of each movement</p><p>2.Mayhem Hip Halo Activation</p><p>3. Barbell Prep</p><p>Burgener Warm Up Clean<br />Front Squat Skill Transfer</p><p>3-5 reps at each movement for Burgener Warm Up and Skill Transfer *</p><p>4. Movement Prep/Activation and Increasing Heart Rate</p><p>2-3 Sets<br />1:00 Echo OR Assault Bike (moderate)<br />5 Dynamic Squat Stretch (each arm)<br />10 Ring Kip to Swing<br />:10 Ring Support Hold<br />10 Power Clean + 10 Push Jerks (empty barbell)<br />5 Wall Balls (moderate to workout weight)<br />-Then-<br />Warm Up to Clean and Jerk weight with 1-2 Muscle Ups after each set.</p>
Clean and Jerk (5×3)
<p>2 Clean + 1 Pause Split Jerk @ 6/10 RPE<br />2 Clean + 1 Pause Split Jerk @ 7/10 RPE<br />2 Clean + 1 Pause Split Jerk @ 7.5/10 RPE<br />2 Clean + 1 Pause Split Jerk @ 8/10 RPE<br />2 Clean + 1 Pause Split Jerk @ 8.5/10 RPE<br /><br />*Pause in the receiving position of jerk for 3 seconds.</p>
Anaconda (Time)
<p>Partner Throwdown Friday!<br /><br />For time:<br />Partner 1: Karen 150 Wall Balls (20/14) (10”/9”)<br />Partner 2: 30 Ring Muscle Ups (OR 60 Burpee Pull Ups)<br />Partner 3: Grace 30 Clean and Jerks (135/95)<br /></p><p>Break it up how ever you want to<br /><br />Individual Version:<br />For time:<br />Karen<br />30 Ring Muscle Ups (OR 50 Burpee Pull Ups)<br />Grace</p><p>30 min cap</p>