19. May
CrossFit WOD, May 19, 2022
5-19-22
Warm-up
Clean and Jerk (4 sets of complex)
Hang Clean + Clean + Front Squat + Jerk 4×5
12:00-26:00
12:00-26:00
1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Front Squat + 1 Push Jerk: @ 70%
1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Front Squat + 1 Push Jerk: @ 75%
1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Front Squat + 1 Push Jerk: @ 80% 1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Front Squat + 1 Push Jerk: @ 80-85%
Scoring: Load
Metcon (Time)
Gideon
1-2 Sets
1:00 Echo Bike
10 Single Arm High Pull R/L (Light-Moderate)
5-10 Power Cleans (Start light and build)
1:00 Shuttle Jogs (Jog with the distance in your workout)
1:00 Echo Bike
10 Single Arm High Pull R/L (Light-Moderate)
5-10 Power Cleans (Start light and build)
1:00 Shuttle Jogs (Jog with the distance in your workout)
Gideon
40:00-60:00
5 Sets
100’ Shuttle Run (4×25’)
3 Power Cleans (185/125) (135/75)
10/8 Calorie Echo Bike Sprint
-Rest 2 minutes between Sets-
Scoring: Time
TARGET SCORE
Target Time each set: sub 90 seconds
Time Cap each set: 2 minutes
2. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
3-5 reps at each movement for Burgener Warm Up and Skill Transfer *