CrossFit WOD, May 24, 2021

by | May 22, 2021 | WOD

Skywalker

Accessory
Metcon (Weight)
Before the workout, build up to a heavy power clean + hang power clean.

Workout
Skywalker (Time)
– RX –
For Time:
400m Run
21 Deadlifts (225/155#)
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
9 Deadlifts
400m Run

– LEVEL 2 –
For Time:
200m Run
21 Deadlifts (155/105#)
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
9 Deadlifts
200m Run

– LEVEL 1 –
For Time:
200m Run
21 Deadlifts (95/65#)
200m Run
15 Deadlifts
200m Run
12 Deadlifts
200m Run
9 Deadlifts
200m Run

Stretching
Metcon
2 Sets:
10 Downward Dog to Press-up
1:00 Banded Hamstring Stretch / Leg

Extra Work
Metcon (AMRAP – Reps)
– STRENGTH 1 –
3 Sets:
1:00 Max Air Squats
– Rest 2:00 between sets
Metcon (Weight)
– STRENGTH 2 –
For Load:
2 Snatch Deadlift to Knee + 1 Snatch

– Rest 1:30 between sets.
– Use 70-80% of 1-rep max snatch.

Metcon (Time)
– ENGINE 1 –
3 Rounds For Time:
400m Run (Slow)
400m Run (Fast)

-No rest between rounds. Run slow enough during the "slow" pace to maintain or increase speed on the "fast" paces.

Metcon
– SKILL 1 –
EMOM 10:
3-7 Unbroken Pull-ups