25. May
CrossFit WOD, May 25, 2023
CrossFit – Thu, May 25
Warm up
<p>banded 7’s / hip halo</p><p>2-3 Sets<br />10 Hand Release Push Up<br />5 Single Arm Bench Press (each side, moderate)</p><p>2-3 Sets BEFORE workout<br />:30 Row OR Ski (moderate)<br />10 Hanging Scap Retractions<br />5 Sit to Stand Rope Climb<br />10 Single Arm Dumbbell High Pull (each side, moderate)<br />15 Banded Good Mornings<br />-Then-<br />Warm Up to Power Clean weight.</p>
Bench Press (E2MOM x 5 sets
5 Wide Grip Bench Press
*20 Single Arm Lat Pull Downs (10 each arm) after each set.)
5 Wide Grip Bench Press
*20 Single Arm Lat Pull Downs (10 each arm) after each set.)
<p>7/7/8/8/9 of 10 RPE</p>
Maui (Time)
<p>For Time:<br />5-4-3-2-1<br />*Rope Climbs<br />1-2-3-4-5<br />Power Cleans (225/155)<br />*every set starts with one legless rope climb</p><p> </p><p>10 min cap</p>
Accessory work
<p>4 Sets<br />10 1:1:2 Incline DB Bench (R + L + Both = 1) @RPE 7<br />10 Seated Alternating DB Hammer Curl @RPE 7<br />-rest 1-2 minutes b/t sets-<br /><br />4 Sets<br />12 Seated Straight Bar Row @RPE 7<br />10 Barbell Skull Crushers @RPE 7<br />-rest 1-2 minutes b/t sets-</p>
Maui (Time)
<p>For Time:<br />5-4-3-2-1<br />*Rope Climbs<br />1-2-3-4-5<br />Power Cleans (225/155)<br />*every set starts with one legless rope climb</p>
<p>Target Time:5-7 minutes</p><p>Time Cap:10 minutes</p>
Accessory work
<p>4 Sets<br />10 1:1:2 Incline DB Bench (R + L + Both = 1) @RPE 7<br />10 Seated Alternating DB Hammer Curl @RPE 7<br />-rest 1-2 minutes b/t sets-<br /><br />4 Sets<br />12 Seated Straight Bar Row @RPE 7<br />10 Barbell Skull Crushers @RPE 7<br />-rest 1-2 minutes b/t sets-</p>