CrossFit Workout of the Day – Saturday 8th May

Performance

WOD 1

EMOM12

1 Clean & Jerk @75%

Note: Use the same weight across all sets in the EMOM. Focus on refining your technique with the movement.

WOD 2

EMOM20

1. 12 RDL’s
2. 15 SA DB Strict Press
3. 12 DB Split Squats
4. 15 SA DB Strict Press

Note: We are incorporating assistance strength work into today’s workout in the form of an EMOM. Use a weight that is going to challenge you but allow you to maintain good form with each movement.

Extra Work (If Time)

5 Rounds AFAP

30 DU

6 Burpees

Fitness

WOD 1

EMOM12

1 Clean & Jerk

Note: Use the same weight across all sets in the EMOM. Focus on refining your technique with the movement.

WOD 2

EMOM20

1. 12 RDL’s
2. 15 SA DB Strict Press
3. 12 DB Split Squats
4. 15 SA DB Strict Press

Note: We are incorporating assistance strength work into today’s workout in the form of an EMOM. Use a weight that is going to challenge you but allow you to maintain good form with each movement.

Extra Work (If Time)

5 Rounds AFAP

60 SU

6 Burpees

Home

WOD 1

EMOM20

1. 12 Suitcase Deadlifts
2. 15 Strict Press
3. 12 Goblet Split Squats
4. 6-8 Inchworms

Note: Use a relatively heavy odd object for the movements if you don’t have access to a dumbbell or kettlebell.

WOD 2

5 Rounds AFAP

30 DU/SU/Jumping Jacks

6 Burpees