11. August 2023
Aug.
11
CrossFit – Fri, Aug 11
Warm-Up
Warm-Up
EMOM x 9 (Alt. 3 rounds)
Min 1 – 5 Barbell RDLs + 5 Strict Press
MIn 2 – 10-12 No push up burpees
Min 3 – :40 Machine of choice
Min 1 – 5 Barbell RDLs + 5 Strict Press
MIn 2 – 10-12 No push up burpees
Min 3 – :40 Machine of choice
+
Metcon Prep
2-3 Sets
3 Hang Power Cleans + 3 Jerks
Start with light load and build to prep for heavy weights in metcon
Strength / Skill
Snatch Pull (4 sets of 2 reps @ 88-93%
Rest 1 minute between sets)
Rest 1 minute between sets)
WoD
Max Out (6 Rounds for reps)
"Max Out"
6 sets for max load lifted:
Every 2 minutes
60 sec running clock to complete:
10 bar facing burpees
1 power clean and jerk
6 sets for max load lifted:
Every 2 minutes
60 sec running clock to complete:
10 bar facing burpees
1 power clean and jerk
Cooldown / Cashout
Cooldown
2 Sets
A1. Sleeper Stretch x :30/side
A2. Elevated Cat stretch x 1:00
Rest as needed between sets
A1. Sleeper Stretch x :30/side
A2. Elevated Cat stretch x 1:00
Rest as needed between sets
