CrossFit WOD, May 23, 2022

December 12, 2022
CrossFit WOD, May 23, 2022



7:00 AMRAP
1:00 Cardio Choice
10 Alternating Arm Swings
10 Weighted Passthroughs
10 Alternating Lunge + 10 Jumping Lunges

Specific Prep

Seated Box Jump ; 6 Sets x 3 Reps; rest 1:00 s
We are hitting our favorite primer for the Oly lifts here. Goal is to work higher on each set of 3 box jumps. Starting seated with feet off floor, then drive feet into the floor and work on reaction speed and moving quickly into a vertical jump onto the higher box.

Hang Snatch High Pull + Hang Muscle Snatch +Hang Power Snatch; 5x (1+1+1)
High Hang Muscle Clean + Hang Power Clean + Low Hang Power Clean; 5x (1+1+1)

Just working on a quick little primer here to get things rolling and feeling good through the positions. Focus is bar path and a quick turnover on the punch.



Power Snatch (10:00 EMOM x 1 rep)

starting @ 60% up to max

Rest 2:00 before starting Part B

Power Clean (10:00 EMOM x 1 rep)

starting @ 60% up to max



1000m Row (Time)

Max Effort 1000m Row

Cool Down/Stretch

[after class]
5/5 Active Pigeon Stretch
:30sec Childs Pose
10/10 Side Lying Thoracic Rotations
10/10 Supine Lumbar Rotation Stretch

EXTRA Competitor WOD

Strength -A- (Prior to Main WOD)
Gymnastics Baseline – B- (After the Main WOD)

Front Squat (1 rep x 10 sets; Every 2:00 )

starting @ 85% of 1rm

30 Muscle-Ups (Time)

30 muscle-ups for time

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