CrossFit Workout of the Day – Saturday 22nd May

Performance

WOD 1

3 Cleans + 1 Power Jerk + 1 Split Jerk

2 x 1 @65%

2 x 1 @70%

2 x 1 @75%

2 x 1 @80%

WOD 2

EMOM16

1. 15 DB RDLs
2. 12 DB Step Ups
3. 12 SA DB Strict Press
4. 12 SA DB Strict Press

Note: If you did the dumbbell strict press EMOM from 2 weeks back, try to go slightly heavier on the weight this week.

Extra Work

3 Rounds

6 BBJO

60 DU

9 Minute Time Cap

Fitness

WOD 1

3 Cleans + 1 Power Jerk + 1 Split Jerk

Build to a heavy set in 20 Minutes. 

WOD 2

EMOM16

1. 15 DB RDLs
2. 12 DB Step Ups
3. 12 SA DB Strict Press
4. 12 SA DB Strict Press

Note: If you did the dumbbell strict press EMOM from 2 weeks back, try to go slightly heavier on the weight this week.

Extra Work

3 Rounds

6 BBJO

60 DU

9 Minute Time Cap

Home

WOD

EMOM20

1. 10 Odd Object Squat Cleans
2. 14 Overhead Lunges
3. 12 Odd Object Strict Press
4. 12 Odd Object Sumo deadlift high pull