May 3, 2023

CrossFit – Wed, May 3

Warm-up

A. General

3 rounds

30 second stiff leg rowing

15 Vertical toe touches

10 Russian KB swings

https://youtu.be/6EDeeGnRrys

B. Specific

2 pause deadlift @ 40-50%

5 x 3 reps

https://youtu.be/dBUbnMe_lwY

In the video, he pauses only on the way up. We want you to pause on the way up AND down.

Weightlifting
Weightlifting (Weight)

Every 3 minutes for 5 sets

3 Deadlift @ 60% + Band

rest 15-20 seconds

3 power cleans @ 60%

rest 20 seconds

6 slam balls + 25′ Long jumps

Score: Weight on Deadlift

TC: 15 min

Scaling Options

Beginner

3 deadlifts

rest 15-20 seconds

6 KBS

rest 15-20 seconds

6 Slam balls

Intermediate

As written

Perform

N/A

Metcon
Metcon (Time)

8 Rounds for time

200m Run

15 Wallballs 20/14lbs

Score: Time

TC: 16 Min

KG: 25/15kg

Scaling Options

Beginner

5 rounds

200m run

15 Wallballs @ 12/10 lbs

Intermediate

200m Run

15 Wallballs @ 14/12 lbs

Extra Accessory
Post Chain (Weight)

Death march

3 x 50′ @AHAP

Rest 60 seconds between sets