May 16, 2023

May 15, 2023
Daily WOD

CrossFit – Tue, May 16

Warm-up

A. General

30 sec Row/Bike/Run/Ski @ easy

30 sec Jumping ring dips

30 sec Row/Bike/Run/Ski @ Moderate

30 sec Inchworm push-ups

30 sec Row/Bike/Run/Ski @ Hard

B. Activation

3 sets

10 Band pull apparts

5/5 Farmers press

10 Overhead lunges @45/25lb plate

https://youtu.be/7WYISRQzOMY

Weightlifting
Shoulder Press (6 x 10 @ 60%
Rest 60 seconds between sets)

TC: 18 minutes

Score: Weight

Scaling Options

Beginner

6 x 5 RPE 5

Intermediate

As written

Perform

10 x 10

Metcon
Metcon (Time)

For time

30 Ring Dips

20 Burpee box jump over 24/20″

40 Deadlift 185/135 lbs

20 Burpees box jump over 24/20″

30 Ring Dips

TC: 15 minutes

Score: Time

KG: 84/60

Scaling Options

Beginner

20 Jumping Ring/Box Dips

15 Burpee step up over 20″

30 Deadlift @ 95/65 lbs

15 burpee step up over 20″

20 Jumping Ring/Box Dips

Intermediate

30 Jumping Ring Dips

20 Burpee box jump over 24/20″

40 Deadlift @ 115/105lbs

20 Burpees box jump over 24/20″

30 Jumping Ring Dips

Perform

400m Run

30 Ring Dips

20 Burpee box jump over 24/20″

40 Deadlift @ 185/135lbs

20 Burpees box jump over 24/20″

30 Ring Dips

400m Run

Extra Accessory
Upper Accessory (Checkmark)

4 sets

10/10 Single arm DB Row on Bench

10 Z press