CrossFit Multiply WOD for May 22,2019 https://crossfitmultiply.com/index.asp?page=results&pageid=1&startdate=20190522 Daily Workout for May 22,2019 en-us Wed, 22 May 2019 00:00:00 MST Wed, 22 May 2019 08:47:54 MST CrossFit Multiply WOD for May 22,2019 https://crossfitmultiply.com/index.asp?page=results&pageid=1&startdate=20190522 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments https://crossfitmultiply.com/images/htg_logo_rss.gif 39 31 Wednesday May 22 2019 Dirt Nap Wed,May 22,2019 https://crossfitmultiply.com/index.asp?page=results&pageid=1&startdate=20190522 https://crossfitmultiply.com/index.asp?page=results&pageid=1&startdate=20190522 Wed, 22 May 2019 00:00:00 MST Wednesday May 22 2019 <br />Front Pause Squat<br />5 Sets of 2 Pausing Front Squats<br />3s pause in the bottom of each rep. Bar on shoulders not “in the hands”. Midline “on” including spine. Heels solid on ground/ feet and knees not caving in. <br />Set #1 - 65% of 1RM Front Squat<br />Set #2 - 70%<br />Sets #3+4+5 - Build to a heavy double.<br />All reps are taken from the rack.<br /><br />Hang Squat Clean<br />On the Minute x 5:<br />2 Hang Squat Cleans @ 60%<br />2 Hang Squat Cleans @ 65%<br />2 Hang Squat Cleans @ 70%<br />1 Hang Squat Clean @ 75%<br />1 Hang Squat Clean @ 80%<br />Then 2 single hang squat cleans, building in load.<br /><br />WOD<br />'Dirt Nap'<br />3 Rounds:<br />15 Hang Squat Cleans RX 115/85 (55+ 95/65)<br />15 Lateral Barbell Burpees<br /><br />Optional Body Armor<br />3 Giant Sets:<br />7 Bench Presses (70%)<br />14 Glute Bridges<br />21 Hip Extensions GHD or 21 Good Mornings<br />Rest 2:00 between sets.