CrossFit WOD, May 11, 2024

CrossFit – Sat, May 11

Warm-up

General Flow

  • Dead hang
  • Arm swings
  • Arm circles
  • Scap Pull-ups
  • Quad pulls
  • Knuckle draggers
  • Scorpions
  • Downward + upward dogs
  • Inchworm + spidermans
  • Kips
  • Kip Swings
  • Reverse lunge w/ reach
  • Push ups
  • Cossack squats
  • Pull-ups

CT Barbell flow :15-:20 each

  • Goodmornings
  • Back squats
  • Elbow rotations
  • Press & reach
  • Stiff Leg deadlifts
  • Front squats

Jerk

  • 5 Dip & hold
  • 5 Dip & drive
  • 5 Jump & land w/ hands at side
  • 5 Jump, Punch, & land
  • 3 Push jerks with empty bar

Clean

  • 5 cued reps position 1 (mid thigh / hip)

Hold landing position

  • 5 Cued reps position 2 (above knee)

Hold landing position

  • 3 Cued reps position 3 (mid shin)

Add workout weight

Metcon
Team Hammer (Time)

“Team Hammer” [HERO]

[TEAMS OF 2]

10 Rounds For Time:

5 Power Cleans

10 Front Squats

5 Push Jerks

20 Pull-ups

Barbell: (135/95)

* 5 Rounds Each

* Switch After Full Rounds

Time Cap: 30 Minutes

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