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
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
5 hang power cleans
– Perform one set from the high hang position and then one set from the low hang position.
Clean Deadlift Row (Time)
30 hang power cleans (65/95 lb)
30 hang power cleans (55/75 lb)
— 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.
:30 alternating scorpion stretch
:30 pigeon stretch/leg