19. May
CrossFit WOD, May 19, 2023
CrossFit – Fri, May 19
Warm up
<p>Hip Halo and Banded 7’s</p><p><a target="_blank" href="https://www.youtube.com/watch?v=bGggJ0H0QI8&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=6&ab_channel=MayhemAthlete">Burgener Warm Up Clean</a><br /><a target="_blank" href="https://www.youtube.com/watch?v=h6qSHqh3XCg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=8&ab_channel=MayhemAthlete">Front Squat Skill Transfer Exercises</a><br /><a target="_blank" href="https://www.youtube.com/watch?v=L8cpHqPPNyg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=4&ab_channel=MayhemAthlete">3x High Hang Clean + 3x Hang Clean + 3x Clean</a></p><ul><li>3-5 reps at each movement for Burgener Warm Up and Skill Transfer *</li></ul><p>2-3 Sets<br />1:00 Row (moderate)<br />:30 Wall Facing Handstand Hold<br />:30 Straight Arm Plank w/Shoulder Tap<br />10 Single Arm Kettlebell Front Squat (each arm, moderate)</p>
Clean complex (1 Clean Pull + 1 Clean + 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Clean Pull + 1 Clean + 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Clean Pull + 1 Clean + 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Je)
1 Clean Pull + 1 Clean + 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Clean Pull + 1 Clean + 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Je)
Complete the following
<p>*Preferably not cycled. Reset between clean pulls & cleans.<br />**As the weight gets heavier, you will eliminate the additional clean pull + clean</p>
Great Scott (Time)
<p>Partner Throwdown Friday!<br /><br />For time:<br />60 Front Squats (135/95)<br />20 Wall Walks<br />48 Front Squats (135/95)<br />16 Wall Walks<br />36 Front Squats (135/95)<br />12 Wall Walks<br />24 Front Squats (135/95)<br />8 Wall Walks<br />12 Front Squats (135/95)<br />4 Wall Walks<br /> </p>
<p>*Split reps as desired with partner</p><p>**Individual Version: Split Reps in half.</p><p> </p><p>Time cap: 20:00</p>