CrossFit WOD, May 22, 2024

CrossFit – Wed, May 22

Warm-up

General Flow 0:20 each

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CT Barbell Flow :15 – :20

Specific Warm-up

Power Clean

Focus on sound receiving position

Focus on arms straight until jump

Deadlift

Strength

Deadlift (1×1)

10:00 to Build to Heavy Single

Metcon

Same, Same But Different (Time)

5 Rounds:

9 Power Cleans (115/85)

500/450 Meter Bike Erg

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Directly Into..

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5 Rounds:

9 Thrusters (115/85)

500/450 Meter Bike Erg

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Time Cap: 18 Minutes

After Party

Stagger Stance DB DL (Checkmark)

2 Sets of 20 Reps Per Leg
Staggered Stance Dumbbell Deadlifts:
Rest 0:30 Between Legs and 1:00 Between Sets

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