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CrossFit – Fri, May 26

May 26, 2023developerWODNo Comments

CrossFit Illuminati – CrossFit

View Public Whiteboard

Warm-up

A. General

1 set

60sec Row/Bike/Ski

7/7 Single leg RDL with empty bar

10 Rotating T spine squats

B. Mobility

PNF banded lat stretch

2 sets of 10 reps/arm

https://youtu.be/ta8ahNHeLnY

C. Specific

2 sets

3 Hang clean pull

3 Tall power cleans

3 Tall squat cleans

3 Tempo power cleans

3 Tempo squat cleans

Weightlifting

Clean (EMOM 12 minutes
Odd- 1 Power Clean
Even- 1 Squat Clean

@75% of max clean
)

TC: 12 mins

Score: Weight

Scaling Options

Beginner

As written, light weight

Intermediate

As written

Perform

75%+

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

10 Front Squats* 185/135 lbs

5 Wall walks

50′ Farmer’s carry 2x 32/24 KG

*Squats must be unbroken
TC: 12 minutes

Score: Rounds & Reps

KG: 84/60

RX+ Squats @ 62.5%

Scaling Options

Beginner

10 Front Squats @ 65/45lbs

5 Inchworms

50′ Farmer’s carry @ 16/12KG

Intermediate

10 Front Squats @ 155/105

5 ½ Wall walks

50′ Farmer’s Carry @ 24/16kg x 2

Perform

N/A

Extra Accessory

Stability (Checkmark)

3 sets

8/8 Weighted Poliquin step up @heavy

30 seconds Copenhagen plank

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