CrossFit WOD, May 21, 2019

HerculeanInspirationRECIPE: COBB SALAD
https://www.crossfit.com/at-home/cobb-saladWarm-upWarm-upI. 2 ROUNDS
15 Jumping Jacks
10 BB Glute Bridge
10 Groiner + Twist
5 Broad Jumps* (try to land and jump right into the next jump)

II. COACH LED POWER CLEANS
5 Deadlift from Mid Shin
5 High Pull from Mid Shin
5 Muscle Clean from Mid Shin
5 Power Clean from Mid Shin

III. EXTENDED WARM-UP
BUILD QUICKLY TO HEAVIEST
Workout Weight for 2 Sets of 3 Singles
*Rest as needed b/t SetsMetconMetcon (Time)WORKOUT
2 SETS
20 Power Clean (95/65)
15 Burpee
15 Power Clean (135/95)
15 Burpee
10 Power Clean (155/105)
15 Burpee

-REST 5 MIN B/T SETS-SCALING:
We have a few options to scale today. For athletes intending on doing the workout as written, the first load should allow for 5-10 unbroken reps, the second load should allow for 3-5 reps unbroken, the last load should allow for 3 reps unbroken although athletes will most likely be performing quick singles.
For newer athletes, have them perform the workout with the same load This will give them more exposure to practicing quality movement under fatigue.Metcon (Time)WORKOUT
2 SETS
20 Power Clean (135/95)
15 Burpee
15 Power Clean (155/105)
15 Burpee
10 Power Clean (185/125)
15 Burpee

-REST 5 MIN B/T SETS-SCALING:
We have a few options to scale today. For athletes intending on doing the workout as written, the first load should allow for 5-10 unbroken reps, the second load should allow for 3-5 reps unbroken, the last load should allow for 3 reps unbroken although athletes will most likely be performing quick singles.
For newer athletes, have them perform the workout with the same load This will give them more exposure to practicing quality movement under fatigue.Optional Accessory WorkBEACH BODY ABS FINISHER
3 SETS
10 Barbell Rollouts
20 Hollow Rocks
-Rest as Needed b/t SetsNewsMurph is next Monday!!! We are super excited as this kicks off our BENCHMARK BATTLE where you can win a FREE PAIR OF SHOES! This year you can sign up for your heat and lane online through the FB group. If you plan on bringing a friend with you Monday please let us know so we can get them a waiver and time slot before Monday.

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