Skip to main content
WODs

CrossFit WOD, May 9, 2022

By May 8, 2022No Comments

Our Song

Warm-up
Warm-up
Coach’s Choice

Strength
2 Power Cleans + 1 Jerk (E1:30 x 7, Complex Increasing)
Every :90 for 7 sets, perform 2 Power Cleans into 1 Jerk. You may reset after your first Power Clean. Use whatever method of Jerk you are planning for the workout. Use the strength portion to find your ideal workout weight, and if possible build past. Record your heaviest complex.

Workout
Our Song (Time)
FOR TIME: 22 Min CAP

2:00 ON / 1:00 OFF
12/10 Cal Bike
Max Clean and Jerks 135/95# with time remaining…

*Complete sets of 2:00 ON / 1:00 OFF until 40 Clean and Jerks are completed.

Rx+ = 185/125#

*STIMULUS* Focus needs to be on the barbell and not the Bike. Push the pace on the Bike so you have at least a 1:00 with the barbell. Workout weight should be challenging but doable. A weight you can complete 6-8+ single reps per round.

Mods –
1.) Barbell weight/DB CNJerk
2.) 15/12 Cal Row

Optional Extra Credit
Metcon
EXTRA CREDIT MURPH PREP – DAY 1

CONDITIONING

3 SETS*
800m Run

-Rest 2:00 b/t Sets-

*Similar idea to last week’s runs. We are going a little longer with distance but pacing should still be roughly 75-80%. Think of each 800m as back to back 400m efforts. Goal is to finish your second 400m slightly faster than your first.

(No Measure)

STRENGTH

FOR QUALITY*
50 Pull-Ups
100 Push-Ups***
150 Air Squats

*Partition any way to complete all 250 reps.
**Half the volume of what you will see for Murph. Two goals for today…first we want to continue building volume towards the full 100-200-300, and to come up with a strategy of breaking these movements up.
***Option to complete Knee Push-Ups or Push-Up to a Box.

(No Measure)