WOD
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 | Mon, May 29, 2023 at 10:00am Memorial Day Murph |
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| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20230501 | Home WOD 20230501 | Other Results | Get Outside Challenge |
CrossFit 20230501(Time, Rx2, Rx3) WARM-UP: Set 1: Focus on sitting up tall on the rower: 15 pulls on the rower (easy pace) Set 2: Focus on a strong drive through the legs: 15 pulls on the rower (18-20-strokes-per-minute pace) 10 good mornings + jump Set 3: Same effort as the previous set but a faster stroke rate: 15 pulls on the rower (22-24-strokes-per-minute pace) 10 air squats Set 4: Same effort as the previous set but a faster stroke rate: 15 pulls on the rower (26-30+ strokes-per-minute pace) 10 jumping air squats SKILL WORK: Every 30s for 10 sets: 2 power cleans – Must be touch-and-go reps WOD: For Time 30 hang power cleans 40 deadlifts 500/400m row Rx 95/65 Rx2 75/55 Rx3 65/45 INTENDED STIMULUS Finish the workout in less than 10:00 Complete the hang power cleans and deadlifts in 1-2 sets Light loading Cycle the hang power clean All-out sprint on the rower STRETCHING: 2 sets: 30s alternating scorpion stretch 30s pigeon stretch/leg
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