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CrossFit WOD, May 17, 2024

CrossFit – Fri, May 17

Warm-Up
Warm-Up

1 ROUND

200m Run

8 Lunge-lunge Squats

10 Scap Push-Ups

12 Cossack Squats

Into…

1 ROUND

200m Run

8 Air Squats

10 Push-Ups

12 Elbow Punches

Into…

1 ROUND

200m Run

8 Squat Jumps

10 Narrow Push-Ups

6 Clean Deadlifts + 6 Hang Muscle Cleans

Strength – All
EMOM x 8 MINUTES* (Weight)

1 Power Clean

+

2 Hang Power Clean

*Start Light and Build to Moderate-Heavy.

(Score is Weight)

Hero Workout – Performance
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

KG BB: (60/42.5)

Hero Workout – Fitness
“THE CHIEF (FITNESS)” (AMRAP – Rounds and Reps)

5 SETS

AMRAP x 3 MINUTES

3 Power Cleans (95/65)

6 Push-ups

9 Air Squats

-Rest 1:00 b/t Sets-

(Score is Total Rounds + Reps)

KG BB: (42.5/30)

Optional Murph Prep – All
WEEK 3/ DAY 2

CONDITIONING + STRENGTH

800m Run

Into Athlete’s Choice (Pick ONE)…

A). 7 ROUNDS

10 Pull-Ups

20 Push-Ups

30 Air Squats

OR

B). 15 ROUNDS

5 Pull-Ups

10 Push-Ups

15 Air Squats

Into…

800m Run

*Similar to what we saw at the end of last week with a bit more volume. If bodyweight ninjas, try to work the bigger sets of 10-20-30 and see if you can maintain consistent rounds. If last week was tough, stick to the smaller rounds of 5-10-15 and still focus on keeping rounds around 1:00-1:30.

(No Measure)