Workout of the Day

CrossFit WOD, May 5, 2022

5-5-22

Warm-up
1. Banded 7s – perform 7 reps of each movement

2. Strength Prep
Use 3-5 warm up sets of 5-10 reps with lighter dumbbell Bench Press as your primer

Bench Press (5-5-4-4-4)
Bench Press 5-5-4-4-4
12:00-25:00

5 Bench Press @ 75%

5 Bench Press @ 80%

4 Bench Press @ 85%

4 Bench Press @ 90%

4 Bench Press @ 100%

Scoring: Load

Metcon (Calories)
3-4 Rounds
10/8 Calore Bike (start easy and build intensity each round)
5 Power Cleans (at ascending weight)
15 Standing Banded IY
10 hanging scap retractions
3-5 strict pull ups

The Boogie Man
40:00-60:00

3 Sets:
AMRAP 2 Minutes
3 Power Cleans (225/155)(185/95)
10 Bar Muscle Ups or C2B or Pull ups
Max Calorie Echo Bike
-Rest 4 Minutes between sets-

Scoring: Calories

Athletes Notes

TARGET SCORE
Target Calories each set: 20/16+

Minimum Calories before Scaling each set: 10/8