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Home CrossFit

WOD: Wednesday 250514

May 14, 2025
in CrossFit
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WOD: Wednesday 250514


• Teaching Temporary & Class Overview

We’ll begin the day with good weightlifting work right here on the Push Jerk and Cut up Jerk with the emphasis on nice hip extension and a robust end into the overhead place. Our aim right here is to work with athletes to get extra comfy within the catch and take that further second to strengthen stability and management previous to bringing the ft again collectively.

The main target for at this time’s conditioning work is on quick intervals with temporary relaxation intervals to develop slightly extra excessive capability higher physique density work. We wish to deal with a fast set of Double Unders into an unbroken 10 reps of shoulder to overhead previous to tackling a pleasant little dash of lateral burpees over the bar to complete off every set.

weightlifting:

Each 1 min for 10 minutes.

1x [ 1 Push Jerk + 1 Split Jerk ], 65%+

metcon: “Hypnotize”

5 rounds, 1:30 every, for max reps of:

50 Double Unders

10 Shoulder-to-Overheads, 135/95 lbs

Max reps in remaining time Lateral Burpee Over Bars

Relaxation 45 secs

Equipment:

3 rounds for high quality of:

7 L/7 R Single Arm Kettlebell Z Press, decide load

14 Tall Kneeling Banded Lat Pull Downs

Weighted Wall Sit, decide load, 30 secs



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