CrossFit WOD, May 20, 2020

CrossFit WOD, May 20, 2020

5/20/20

Gymnastics
Metcon (7 Rounds for reps)
On the 1:30 x 7:
1 Set of Strict Handstand Push-ups

1 Set of strict barbell press

We can’t do kipping HSPU against the Warehouse. We can put an abmat under your head for the strict.

RX is 95/75 barbell

Metcon
Metcon (5 Rounds for reps)
5 Rounds:
AMRAP 3:
3 Double Dumbbell Power Snatches (50’s/35’s)
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds

NOTES:
DOUBLE DUMBBELL POWER SNATCHES
-Both heads of the dumbbells touch the floor between the legs at the bottom of each rep
Jump the dumbbells overhead in one smooth motion to a locked out position
-This should be a moderate load that will be completed unbroken each round

STRATEGY
–The constant rotation of muscle groups being used, combined with the built in rest, allows you to push the pace in this workout
–Move from a total body pull, to an upper body push, to a lower body push
–See if you can complete each movement unbroken within these short windows
–The two things you can adjust as needed are your transition time and air squat speed
–If you are confident in sustaining unbroken sets at each movement, quickly transition from one movement to the next and speed up your air squats to cut down on dead time
–If you want to control your pace a little more while still moving forward, slow down your air squat and transition speeds

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