11. Februar 2023
Feb
11
CrossFit – Sat, Feb 11
Warm-Up
Warm-Up
With a partner
1500m Row – Switching every 250m
1500m Row – Switching every 250m
Then
6 reps of the following movements:
-Clean Grip RDL’s
-Clean Grip Deadlifts
-Hang Clean Shrugs
-Hang Muscle Cleans
-Front Rack Elbow Pumps
-Hang Power Cleans
-Push Press
-Push Jerks
-Power Clean + Push Jerk
WoD
WOD 1 (AMRAP – Rounds and Reps)
"TTT throwdown + Row"
9 minute amrap:
40 synchro db snatch @22,5/15
30 synchro line facing burpees
20 synchro single DB Box Step Overs
rest 3 min
9 minute amrap:
40 synchro db snatch @22,5/15
30 synchro line facing burpees
20 synchro single DB Box Step Overs
rest 3 min
WOD 2 (Time)
300/270/240 cal row for time w/ partner
– M/M teams do 300 cals
– M/F teams do 270 cals
– F/F teams do 240 cals
– trade off every 30/24 cals
– M/M teams do 300 cals
– M/F teams do 270 cals
– F/F teams do 240 cals
– trade off every 30/24 cals
Strength / Skill
Power-Clean & Jerk (as Cluster) (Weight)
Power clean and jerk clusters; 1.1.1 x 4; rest :20/2:00
*Start @ 60-70% 1rm PC+J and build based on feel
*Start @ 60-70% 1rm PC+J and build based on feel
Cooldown
Cooldown
Accumulate 10 Sumo Inchworms w/ Stretch on both ends
