CrossFit WOD, May 4, 2024

CrossFit – Sat, May 4

Warm-up

General Flow 0:20-0:30

  • Row
  • Downward + upward dogs
  • Samson R
  • Samson L
  • Row
  • Inchworm + spiderman
  • Hollow body rocks
  • Quick ups
  • Row
  • Sit ups
  • Burpees

CT Barbell flow :15-:20 each

  • Goodmornings
  • Back squats
  • Elbow rotations
  • Press & reach
  • Stiff Leg deadlifts
  • Front squats
  • 3 Cued reps position 1 (mid thigh

Power Clean

Focus on catch position

  • 3 Cued reps position 2 (above knee)

Focus on catch position

  • 3 Cued reps positon 3 (mid shin)

Focus on catch position

TTB

  • :10 dead hang
  • :10 scap pull ups
  • 5 Jump to hollow
  • 5 Jump to hollow and arch
  • 5 Press away kip swings
  • 5 Hanging knee tuck
  • 5 Full TTB or modification

Partner Metcon
Great Success (AMRAP – Reps)

AMRAP 25:

[3 Rounds Each]:

P1: 500/450 Meter Row

P2: 30 Toes to Bar

P3: 15 Power Cleans (155/105)

Time Remaining:

Max Bar-Facing Burpees

* Rotate After All Teammates Finish Station

* Each Teammate Goes Through 3 Times

* After 3 Rounds Each, Move To Burpees

* Score Total Team Burpees

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