WOD
 | Mon, May 22 2023 |  |
| CrossFit 20230522 | Home WOD 20230522 | Get Outside Challenge |
CrossFit 20230522
(Rounds, Rx+, Rx2, Rx3)
WARM-UP:
1:00 jump rope
10 hamstring kick-ups/leg
10 counterbalance plate squats
1:00 singles or doubles
10 barbell good mornings
10 front squats (2 sec pause)
1:00 double under practice
Power Clean Progression
SKILL: On a 10:00 clock
3 unbroken power cleans
– Build to a load heavier than workout weight.
WOD: AMRAP x 7 (rounds)
- 30 Double Unders
- 3 Power Cleans 115/75
Rx+ 135/95
Rx2 95/65, 15 DU's
Rx3 75/45, 30 singles
INTENDED STIMULUS
6-10 rounds
Quick singles on the power cleans
Double-unders and cleans each done in :45 or less
Start with a sprint pace and hang on to it as long as possible
STRETCHING:
1:30 lacrosse ball foot/side
1:00 straddle stretch
| 0% |  | |  | 0% |
| 1st | 7 Rx | Coach E Mon, May 22, 2023 | | 2nd | 10.5 Rx2 | Coach B Mon, May 22, 2023 | | 1st | 5.5 Rx | Josh Mon, May 22, 2023 | | 2nd | 3.9 Rx | James H Mon, May 22, 2023 | | 3rd | 6 Rx3 | Patrick Mon, May 22, 2023
Phil Mon, May 22, 2023 |
| Katie A | 7.6 Rx | | | Coach E | 7 Rx | | | Josh | 5.5 Rx | | | Daniel O | 5.3 Rx | | | James H | 3.9 Rx | | | Coach B | 10.5 Rx2 | | | Marcus | 7.4 Rx2 | | | Wayne | 8 Rx3 | | | Ana | 7.2 Rx3 | | | Elsa | 6 Rx3 | 55# | | Phil | 6 Rx3 | | | Patrick | 6 Rx3 | 65# |
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Home WOD 20230522
(Reps)
WARM-UP: 3 sets
10 single-leg calf raises/leg
50 single-unders
5 stagger-stance DB RDLs/leg
5 single-arm DB presses/arm
SKILL:
1 set
:20 double-unders
5 DB deadlifts
5 DB hang power cleans
5 DB power cleans
2 sets
20 double-unders
3 DB power cleans
STRENGTH: 5 sets
3-5 DB hang muscle snatches/arm
– Rest :30-1:00 between arms.
WOD: AMRAP x 7
EQUIPMENT
30 double-unders
5 DB power cleans
– Use two DBs
– Touch all 4 DB heads to the floor
BODYWEIGHT
30 hops to a low target (3 in)
5 burpees-to-target (12 in)
STRETCHING
1 set:
1:30 lacrosse ball foot/side
1:00 straddle stretch
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Get Outside Challenge
May 1, 2023 - May 31, 2023 (Individual Goal 1,200) 
Now that you've practiced hydrating, let's get out in the sun more.
Accumulate at least 1200 minutes (20 hours) of walking, running, or other physically demanding exertions outside during the month of May. Walk the dog, take a hike, take breaks from your desk job. Whatever it takes to get yourself moving outside(note: just standing around outside doesn't count).
Enter your daily results in minutes.
| Patrick | | | Marcus | | | Coach J | | | Katie C | | | Coach E | | | Coach B | | | Tracy L | | | Amelia | | | Matt | | | Phil | | | Heather | | | Tricia | | | Coach A | |
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