CrossFit WOD for Friday 5-19-2017


May 18, 2017

Strength: Start at 60% and work up to 90%, adding weight each round. Metcon: Repeat workout. “Elvis.” Weight should be heavy but you should be able to do 4-5 each minute. 

Warm Up

20 Walking Lunges, 20 Jumping Jacks, 10 Burpees THEN: 5 of each- Muscle Clean, Press, Power Cleans, Squat Cleans, Push or Split Jerk


Glute Activation- 2mins X-Band walks


1) Squat Clean + Jerk, 6 sets total (after warm up), every 90s 

METCON – For Time:

  • 30 Squat Cleans (155/105)(+185/125)


1) Front Elevated Split Squat 3×10

2) Supermans or Back Extensions on GHD 3×15

“When you feel like quitting: think about why you started.”

– @BeHeathly – Twitter