CrossFit WOD, May 19, 2021

December 12, 2022
CrossFit WOD, May 19, 2021



2 Rounds
2min Row -or- Bike (60sec easy, 40sec mod, 20sec hard)
25ft/side SA Bottoms Up KB Carry
10/side SL Glute Bridge
8/side Quadruped Thoracic Rotations
5 (Push-Up + 4 Mountain climber lunges)

Specific Prep

Prep [12-18:00]
Farmer Carry – Shoulders back and down w/ midline locked down
1: deliberate Deadlift to start
2: while walking focus on keeping upper body tight
5 Dbl DB Deadlifts
25’ carry

Medball Clean – Full extension, plus full squat
We don’t do these often so let’s do a full refresher.
It's easy to cheat on these but the lots of benefit to doing them correct vs. fast



Days of Thunder (8 Rounds for reps)

EMOM 32:00
min 1: 12-15 Cal Row
min 2: 15-20 MedBall Cleans (20/14#)
min 3: 12-15 Cal Bike
min 4: 100-150' Farmers Carry 53/35#

OPEN(RX+): 15/12 cal row + 20 MedBall Cleans (25/20) + 15/12 cal Bike + FC (70/53#)

• Choose calories on both that you can complete in 45s or less at about 80-85% effort
• Shoot to keep farmer carry in 1-2 sets each round
• There is a target for everyone to aim for in reps/calories today, choose a number that allows you a modest pace, that you can sustain through all 32 minutes today.
• SCORE = total reps per round (farmer carry does not count as any reps, so total cals + medball cleans for each round)

Days of Thunder (BUILD) (8 Rounds for reps)

EMOM 32:00
min 1: 10-12 Cal Row
min 2: 12-15 MedBall Cleans (14/10#)
min 3: 10-12 Cal Bike
min 4: 100-150' Farmers Carry 35s/25#s

Cool Down/Stretch

Mobility [50-60:00]
1min Dragon Pose
1min Lizard Pose
1min Half kneeling Hamstring stretch
1min pigeon pose

*go through on right then on left


MURPH PREP #18 (6 Rounds for reps)

Running Repeats (9)

6 x 400m run
Rest 1:00 after each
Accumulate 2:00 of side plank per side
Accumulate 2:00 of plank on rings
Dropping our rest down 1 minute this week, keeping distance and intervals the same

Accessory Work

Metcon (3 Rounds for reps)

3 Sets:
15-20 GHD Hip Extensions, w/ plate (10-25#)
50-60ft Overhead carry, lighter load
20/20 Oblique Side Bends *heavy KB
Note Loads in comments

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