CrossFit WOD, May 25, 2021

05/25/2021

Push Jerk (1 Rep Max)

Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt. 2 7×2 @ 70% of 1RM
Opt. 3 10 min EMOM 5 reps @ 65% of 1RM or 5 lbs. heavier than last week
Opt. 4 Mobility Work

Metcon (Time)

For Time:
5 Clean + Jerks
5 Front Squats
30 Double-unders
10 Clean and Jerks
10 Front Squats
30 Double-unders
15 Clean and Jerks
15 Front Squats
30 Double-unders
10 Clean and Jerks
10 Front Squats
30 Double-unders
5 Clean and Jerks
5 Front Squats
30 Double-unders

Rx95/65
Rx+ 95/65 Snatches and OH Squats

Metcon

Overhead Mobility Work:

Watch the video below starting at 3:15 and note three of the most common areas of mobility restriction for the Overhead Squat.

Test your mobility and see if you can identify where your mobility is deficient and mobilize those joints before the Met-Con

Ankles
Hips
Shoulder flexion/Thoracic extension

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