16. May
CrossFit WOD, May 16, 2022
5-16-22
Warm-up
Metcon (AMRAP – Rounds and Reps)
murph prep/ partner style
Tenet
17:00-45:00
17:00-45:00
Murph Prep Monday:
25 Min Partner AMRAP
5 Strict Pull-Up
10 Push-Up
15 Air Squat
*All w/20lb/14lb vest.
-Switch rounds back and forth with your partner-
Scoring: Rounds + Reps
Athletes Notes
TARGET SCORE
Target number of Rounds: 20+ (together)
Minimum number rounds before scaling: 15 (together)
Metcon (Time)
Mini-Pump – Shoulder/Glutes
47:00-60:00
47:00-60:00
1-2 Rounds
10 Barbell Strict Press @ 50-60% of 1rm or heavy single
10 Bottom-Up Single Arm Standing KB Press (each side) @ moderate weight
10 DB Snow Angel Raise @ light weight
15 GHD Hip Extension
10 DB Box Step-Ups (each side) @ moderate weight
-Rest 2 min b/t round-
Scoring: Time
2.
5:00 Cardio (your choice)
EMOM perform 5-10 air squats
-then-
2 Sets
5 inchworms
10 hanging scap retractions
Keeping the warm up slightly shorter since we have such a long metcon
3. Workout Prep
1 set (at workout pace)
2 Strict Pull-Up
4 Push-Up
6 Air Squat
*All w/20lb/14lb vest if you plan on wearing for Murph