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WODs

CrossFit WOD, May 10, 2022

By May 9, 2022No Comments

Tuesday

Warm-up
Warm-up
EMOM x 6 MINUTES
MIN 1 – 30 Mountain Climbers + Max Plank
MIN 2 – 10 SB Deadlifts + 10 SB Curl to Press
MIN 3 – 10 Scap Pull-Ups + Max Bar Hang
MIN 4 – 10 Up-Downs + Max Shoulder Taps
MIN 5 – 10 Slam Ball Ground to Overhead + 10 Ring Rows
MIN 6 – 10 Slow Push-Ups to Pike Position

Strength
Bench Press (1×5 / 1×5 / 1×5*)
1×5 @65%
1×5 @75%
1×5 @85%

*Bench Press Based off of 90% of Heavy 1-Rep

(Score is Weight)

Week 2 of 9

Workout
Metcon (AMRAP – Rounds and Reps)
4 SETS
AMRAP x 3 MINUTES*
12 Up-Downs
10 Slam Balls (30/20)|(20/10)
8 Pull-Ups

-Rest :30 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG SB: (15/10)|(10/5)

Optional Finisher
Metcon
6 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Alt. V-Ups
MOVT 2 – Tuck Hold

*1 Set= MOVT 1 + MOVT 2.

(No Measure)