CrossFit – Mon, May 1

Announcements

Monthly Focus:

Throughout the month, we will see a focus on developing our cardiovascular endurance through a variety of longer WODs to get us ready for MURPHas well as some Pre and Post WOD skill specifically focused on getting us ready to Memorial Day!

Westshore CrossFit – CrossFit

Warm-up

On 9 Min Clock: (No Measure)

20 pulls on the rower (easy pace)

10 lunges each side

20 pulls on the rower (18-20 pace)

10 good mornings + jump

20 pulls on the rower (22-24 pace)

10 air squats

20 pulls on the rower (26-30 pace)

10 jumping air squats

WOD Prep

2 sets:

5 hang power cleans

– Perform one set from the high hang position and then one set from the low hang position.

WOD

Clean Deadlift Row (Time)

For Time:
30 hang power cleans (65/95 lb)
40 deadlifts
400/500-m row
 
SX:
For time:
30 hang power cleans (55/75 lb)
40 deadlifts
400/500-m row
— Retest from Aug 2022

Post WOD Skill

Power Clean (Every :30 for 10 sets:
2 power cleans
– Must be touch-and-go reps.)

RX: Use around 60-70% of your best power clean weight.

SX: Use the weight from the workout or slightly heavier.

Cool Down

2 sets:

:30 alternating scorpion stretch

:30 pigeon stretch/leg