11. März 2023
Mrz
11
CrossFit – Sat, Mar 11
Warm-Up
Warm-Up
2 Sets:
30 sec Single Unders
5/side Plank Shoulder taps w/ pause on each
5/side Bird Dogs
5 Snatch Grip RDLS (empty BB)
5 Empty Bar Front Squat
5 Empty Bar Push Press
30 sec Single Unders
5/side Plank Shoulder taps w/ pause on each
5/side Bird Dogs
5 Snatch Grip RDLS (empty BB)
5 Empty Bar Front Squat
5 Empty Bar Push Press
WoD
The Final Countdown! (Time)
"The Final Countdown!"
In teams of 2
For time:
300 double unders
20 Rope climbs
150/120 Cal C2 Bike
100 Ground to Overhead @ 42,5/30 (PS or C&J)
In teams of 2
For time:
300 double unders
20 Rope climbs
150/120 Cal C2 Bike
100 Ground to Overhead @ 42,5/30 (PS or C&J)
*One person working at a time, while alternating every 30 seconds
*mixed pairs do 135 cals
● Members will split all reps in any way
● With high volume and higher rep movements try to
push the pace for the entire :30 window and focus on
recover in the rest
● Athletes should focus on transitions to make sure they
don’t lose time
Strength / Skill
Power-Snatch Cluster 1.1.1 (**Optional Strength**
A. Power snatch clusters; 1.1.1 x 3; rest :20/2:00)
A. Power snatch clusters; 1.1.1 x 3; rest :20/2:00)
● Cluster sets call for athletes to rest :20 between each
rep and 2:00 after all 3 reps are completed
● Athletes should begin at a moderate weight and build
across sets to a tough weight for the day
rep and 2:00 after all 3 reps are completed
● Athletes should begin at a moderate weight and build
across sets to a tough weight for the day
Cooldown
Cooldown
Accumulate in any order:
20 inchworms
20 Supine Lying Breaths @3333
20 inchworms
20 Supine Lying Breaths @3333
