10. Mai 2023
Mai
10
CrossFit – Wed, May 10
Warm-Up
Warm-Up
2 min Machine of choice
Then 2 Sets
10 PVC Pipe Passthrough
10 Goblet Good Morning @3111
20 Speed Steps
Then 2 Sets
10 PVC Pipe Passthrough
10 Goblet Good Morning @3111
20 Speed Steps
+
BB Prep
1 Set x 5 reps each of the following movements:
-Snatch Grip Deadlifts
-Hang Muscle Snatch
-Heaving Snatch Balance
-Overhead Squats
-Hang Power Snatch
-Power Snatch
Strength / Skill
Power Snatch (Build up to 1 Power Snatch @ 80-85%)
WoD
On the Minute (15 Rounds for reps)
"On the Minute"
Every minute for 15 minutes (5 rounds):
Minute 1
5-8 Hang Power Snatches @ 42,5/30
Minute 2
5-8 Hang Clean and Jerks
Minute 3
30-40 Double-Under
Every minute for 15 minutes (5 rounds):
Minute 1
5-8 Hang Power Snatches @ 42,5/30
Minute 2
5-8 Hang Clean and Jerks
Minute 3
30-40 Double-Under
Cooldown
Cash-Out
Side Plank on Elbow Lateral Leg Lifts: 15-20 reps/side x 3 sets
