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WOD

CrossFit WOD, May 14, 2022

By May 13, 2022No Comments

5.14.2022

Warm-up
[3:00-25:00]

7:00 AMRAP
1:00 Jump Rope
10 Goblet Squat
10 KB Sumo Deadlift High Pull
5/5 Alternating Active Pigeon Stretch

-then-

Row to 1000m w/Partner
*switch partners every 100m, if partner rows to 97m then both partner must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must to 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish workout.

*record times: Fastest we have seen is 4:01

Specific Prep
[25:00-35:00]

Metcon
[35:00-55:00]
Keyboard Cat (AMRAP – Rounds and Reps)
20:00 AMRAP
Partner 1: 400m Run
Partner 2: AMRAP of
9 Sumo Deadlift High Pull 75/55#
9 Thrusters
27 Double Unders

CC: PACER/SUSTAIN
The goal here is to get more than one round on the AMRAP in the time it takes to do the run. Talk with your partner and log how many rounds and reps you were able to create before going out on the run. Stimulus here is threshold pace and muscular stamina.

Open/RX+: Same as fitness

Keyboard Cat (BUILD) (AMRAP – Rounds and Reps)
20:00 AMRAP
Partner 1: 400m Run
Partner 2: AMRAP of
9 KB Sumo Deadlift High Pull 45/35#
9 Thruster 45/35#
54 Single Unders

Cool Down/Stretch
[55:00-60:00]

1:00 Calf Foam Roller
10 Thoracic Extension with Foam Roller
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch

Accessory Work
Metcon (Weight)
3-4 Sets, For Quality
20 Dual DB Bench Press
20 KB Gorilla Rows
50ft Back Rack Walking Lunges

EXTRA Competitor WOD
Weightlifting and Gymnastics (A-D Before WOD)
Extra Conditioning (E-F After WOD)
Squat Snatch (3-2-1-1-1-1-1-3; rest as needed)
3 Reps @ 70%
2 Reps @ 75%
1 Rep @ 80%
1 Rep @ 83%
1 Rep @ 85%
1 Rep @ 88%
1 Rep @ 90%+
3 Reps @ 80%
Snatch Grip (BTN) push press (4 Sets x 3 Reps all sets @ 80%+ % of Snatch)
Clean Pull (3-2-2-2; rest as needed)
3 Reps @ 100%
2 Reps @ 102-105% x 3 Sets
Metcon (Time)
6 Sets
3/2 Legless Rope Climbs
R: 1:00 b/s
Metcon
Air Bike Sprints
2 Sets
0:00-2:30
15sec Sprint
2:30-5:40
18sec Sprint
5:40-9:00
21sec Sprint
—R: 18:00-20:00—
2 Sets
30sec @ Sprint
R: 3:30 b/s
——
60sec @ 90% of Bike Test Watts

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