CrossFit WOD, May 13, 2024

General Flow

• Run 200 meters
• Barbell Warm Up
• :15 RDL
• :15 Muscle clean
• :15 Elbow rotations
• :15 Front squat
• :15 Press & reach
• :15 Back rack elbow rotations
• :15 Good mornings
• :15 Back squats
• Run 400 meters
  goal to finish by 2:00-2:15

Specific Warm-up

Clean and Jerk ‍

• 3 Clean and strict press (make sure bar gets to shoulder shelf)
• 3 Clean and push press
• 3 Clean and jerk (elbows beat the feet)

Power Snatch

• 3 position 1 – high hang (Focus on strong hip extension)
• 3 position 2 – hang (Focus on timing “elbows beat the feet”)
• 3 position 3 – mid shin

Thruster

• 3 cued reps pausing in squat and OH
• Add thruster workout weight and grab loads needed for other two movements

Strict Press

• 3 Cued reps (cylinder of strength)
• 3 Cued reps (Focus on chin back first.)