CrossFit WOD, May 31, 2019

Hike ContinuesInspiration”Every next level of your life will demand a different you.”
-Leonardo DiCaprioWarm-upWarm-upI. WARM-UP
Body Flow…
1:00 Cat-Cows
1:00 Elbow to Instep w/ Rotation (each side)
1:00 Tempo Air Squats (5211) (Stay active)
1:00 Wall-Sit

II. With an empty barbell, perform…
10 Back Squats
8 Push Jerks
6 Good Mornings
4 Tempo Back Squats (30X1)

III. get into groups and warmup up to the weight you will use for today’s WLWeightliftingBack Squat (5-5-5-5-5)Use tempo of 30X1
*Use 75-80% of 5RM for all setsMetconMetcon (Time)E2MOM x 14 MINUTES
7 Back Squat 115/80
7 Burpee Over Bar
7 Push Jerk (115/80)SCALING
REPS, LOADING, VOLUME…
Workout – If the workout today turns into an AMRAP instead of the E2MOM it was written to be, consider reducing the number of reps the athlete completes by 1 or 2.
BACK SQUATS: decrease the load as needed. If you can’t squat today you can perform DL or sub out for 15/12 Calorie Bike.
PUSH JERK: decrease the load as needed or sub out to DB if mobility of the issue. May sub to Cleans if you cant go overhead today.Metcon (Time)E2MOM x 14 MINUTES
7 Back Squat (155/105)
7 Burpee Over Bar
7 Push Jerk (155/105)SCALING
REPS, LOADING, VOLUME…
Workout – If the workout today turns into an AMRAP instead of the E2MOM it was written to be, consider reducing the number of reps the athlete completes by 1 or 2.
BACK SQUATS: decrease the load as needed. If you can’t squat today you can perform DL or sub out for 15/12 Calorie Bike.
PUSH JERK: decrease the load as needed or sub out to DB if mobility of the issue. May sub to Cleans if you cant go overhead today.Optional Accessory Work**Post Workout Cool Down Stretching…**
1:00 Pigeon pose each side.
2:00 Saddle
1:00 Forward Fold

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