May 10, 2023

May 9, 2023
Daily WOD

CrossFit – Wed, May 10

Warm-up

A. General

EMOM 8

odd- 30’ shuttle runs

even- 3-5 burpees + 5 jump squats

B. Specific

Full Squat T-spine rotation

10 repetitions/side

https://www.youtube.com/watch?v=3-V53sQinNk

C. Activation (pre-metcon)

2-3 sets

10-20 second Wall facing HS hold or Piked box hold

7/7 Single leg, single arm, russian KBS

https://youtu.be/hO52Ji8-CPM

Weightlifting
Back Squat (EMOM 6minutes
3 Back Squats @70%
)

TC: 6 minutes

Score: Weight

Scaling Options

Beginner

EMOM 6

2 rep @ moderate, Tempo 3.1.0.1

Intermediate & Perform

As Written

Metcon
Metcon (AMRAP – Rounds and Reps)

AMRAP 8 minutes

16 KBS 32/24kg

6 Wall facing HSPU

TC: 8 minutes

Score: Rounds & Reps

Scaling Options

Beginner

12 RKBS @ 16/12KG

6 DB Shoulder press 2×20/15lbs

Intermediate

16 KBS @ 24/16kg

6 Pike HSPU on box

Perform

9 rounds

8 Sandbag over shoulder

6 Wall facing HSPU

Rest 2 minutes after round 3 and 6

Extra Accessory
Core (Checkmark)

Strict TTB, slow eccentric

Accumulate 25 reps

Rest as needed