15. May
CrossFit WOD, May 15, 2023
CrossFit – Mon, May 15
Warm up
<p>2-3 Sets of</p><p>3 No Hand (Zombie) Front Squats<br />3 No Hand (Zombie) Front Squats<br />3 2 second Pause Front Squats<br />3 One and a quarter Front Squats<br />3 In the Hole Front Squats (last rep is a 10 second negative)</p><p>before workout:</p><p>2-3 Sets<br />1:00 Bike OR Row (moderate)<br />15 Banded Pull Aparts<br />10 Seal Pose to Downward Dog<br />10 Lateral Box Step Up (each side)</p>
Dead Stop Front Squat (5 sets of 5
5/5.5/6/6.5/6.5 of 10 RPE)
5/5.5/6/6.5/6.5 of 10 RPE)
Set the rack height at the parallel, or lower, position (bottom of the front squat). Crawl under and assume the bottom position and stand effectively squatting in reverse, from the bottom up.
<p>1 set every :90</p>
Shoulder Press (5 sets of 5
6 of 10 RPE)
6 of 10 RPE)
<p>1 set every :90</p><p>Complete from a seated position</p>
Back to the Future (Time)
<p>Murph Prep Monday<br />For time:<br />10 Pull Ups<br />20 Push Ups<br />30 Air Squats<br />15 Pull Ups<br />30 Push Ups<br />45 Air Squats<br />20 Pull Ups<br />40 Push Ups<br />60 Air Squats<br />25 Pull Ups<br />50 Push Ups<br />75 Air Squats<br />30 Pull Ups<br />60 Push Ups<br />90 Air Squats</p>
<p>Target Time:sub 20 minutes</p><p>Time Cap:20 minutes</p>