CrossFit WOD, May 24, 2021

05/24/2021

Back Rack Lunges DELOAD WEEK (Weight)
5 Reps on EACH leg
superset with;
6 Lateral Barbell Lunges on EACH leg
Rest 2min. Repeat For 3 Total Sets.

Set 1 Lunges: 40% of heaviest
Set 2 Lunges: 50% of heaviest
Set 3 Lunges: 60% of heaviest

*Those percentages are going off of the heaviest set  you completed this month. The lateral lunges should be around the same %, but based off effort.

Fitness
Metcon (AMRAP – Rounds)
Max rounds in 3 minutes of:
2 Hang Power Cleans, 45#/35#
4 Knee Push-Ups
6 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

Level 1
Metcon (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 95#/65#
6 Push-Ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

Level 2
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

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