CrossFit WOD, May 7, 2021
30 Mountain Climbers
10 Slam Ball Deadlifts
10 Slam Ball Strict Press
5/5 Hand Over Hand Ring Rows*
Into…
2 ROUNDS
8 Up-Downs
8 Slam Ball G2OH**
6 Lunge + Lunge + Squat
Into…
2 ROUNDS
5 Burpees
5 Slam Balls
:20 Wall Sit
*Place one hand on top of the other with the ring vertical. Complete 5 reps with one hand on top and then switch.
**Similar to a Plate G2OH. Focus on keeping the Slam Ball close on the way up.
-Rest as Needed b/t Sets-
(Score is Weight)
*Perform at 75% of 1-Rep Snatch
GOAL: For the pulls…we want clean, crisp, full extension through the middle. We are not looking to overload…we are looking for INTENTIONAL SPEED and EXTENSION. In the tempo OHS, we want positional awareness over speed. Your OHS should be a non-stop drive into the bar and sitting / holding the position in the pocket before standing fast but under control.
100 Wall Balls (20/14)*
*Every time you break perform 5 Burpees at the end of the workout.
**Time does not stop until all your Burpees are completed. If you go unbroken, time stops at 100th Wall Ball. If you break 2x, time stops after you complete your 100th Wall Ball and 10 Burpees.
(Score is Time)
-Rest as Needed b/t Sets-
(Score is Weight)