12. April 2023
Apr
12
CrossFit – Wed, Apr 12
Warm-Up
Warm-Up
2 Sets:
:60 Bike/Rower
10 Inchworms
10 Groiners w/ Sky Reach
:60 Bike/Rower
10 Inchworms
10 Groiners w/ Sky Reach
+
Then:
5 Reps Each Movement:
Snatch Grip RDL
Hang Snatch Shrugs
Hang Muscle Snatch
Power Snatch
Strength / Skill
1 Power Snatch + 1 Hover Power Snatch + 1 Hang Power Snatch (Every 2 minutes, for 10 minutes (5 sets):
Power Snatch + Hover Power Snatch + Hang Power Snatch
Set 1 – 1 complex
Set 2 – 1 complex
Set 3 – 1 complex
Set 4 – 1 complex
Set 5 – 1 complex)
Power Snatch + Hover Power Snatch + Hang Power Snatch
Set 1 – 1 complex
Set 2 – 1 complex
Set 3 – 1 complex
Set 4 – 1 complex
Set 5 – 1 complex)
WoD
Power Surge (Time)
Every 5 minutes for 20 minutes (4 rounds):
Assault Bike 15/12 calories
12 Power Snatches @ 35/25
15 Bar Facing Burpees
Assault Bike 15/12 calories
12 Power Snatches @ 35/25
15 Bar Facing Burpees
– sets done @ 100% sprint effort
– score is total time to complete all 4 sets.
Cooldown
Cooldown
5-10 min Easy Bike/Rower/Walk nasal breathing only
