Skip to main content
WODs

CrossFit WOD, May 11, 2022

By May 10, 2022No Comments

Wednesday

Warm-up
Warm-up
AMRAP x 3 MINUTES
12 Step-Ups
10 Push-Up to Pike
8 Jefferson Curls
6 Deadbugs

Into…

AMRAP x 4 MINUTES
6 Low Box Jumps
6 Pike Push-Ups or Push-Ups
8 Barbell RDL
12 Straight Leg Sit-Ups

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

*Deadlift Based off of 90% of Heavy 1-Rep

(Score is Weight)

Week 2 of 9

Workout
Metcon (Time)
FOR TIME
27-21-18
Box Jumps (30/24)|(24/20)
18-15-9
Handstand Push-Ups
9-6-3
Deadlifts (315/205)|(225/155)

(Score is Time)

KG BB: (143/93)|(100/70)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB or BB Strict Press

Optional Cool Down
Warm-up
2-3 ROUNDS FOR RECOVERY
10 Cat/Cows
1:00 Seated Forward Fold
1:00 Child’s Pose

(No Measure)