1. März 2023
Mrz
01
CrossFit – Wed, Mar 1
Warm-Up
Warm-Up
12 min rotating EMOM
Min 1 – 8/side Single Leg Divers
Min 2 – 12 PVC Kang Squat
Min 3 – 5 Tall Muscle Clean + Front Squat
Min 4 – 10 no push up burpees
Min 1 – 8/side Single Leg Divers
Min 2 – 12 PVC Kang Squat
Min 3 – 5 Tall Muscle Clean + Front Squat
Min 4 – 10 no push up burpees
+
Back Squat EMOM x 5
Min 1: 3 reps @ 40%
Min 2: 3 reps @ 50%
Min 3: 2 reps @ 60%
Min 4: 2 reps @ 70%
Min 5: 1 rep @ 80%
Strength / Skill
Back Squat (2 reps every 2:30 x 5 sets @ 88-92%)
WoD
Downhill Sprint (Time)
"Downhill Sprint"
For time:
10-10-10-10-10
bar facing burpee
5-4-3-2-1
Squat clean 75/50
For time:
10-10-10-10-10
bar facing burpee
5-4-3-2-1
Squat clean 75/50
Cap: 10 min
Cooldown
Cooldown
2-3 Sets
Horse Stance Squat @5151 x 3-4 reps
LAX Ball Psoas and Diaphragm Release x 1min/side
Horse Stance Squat @5151 x 3-4 reps
LAX Ball Psoas and Diaphragm Release x 1min/side
Percentages are based off of the heavy single from
Week 1 (04.01.2023).