12. Januar 2024
Jan
12
CrossFit – Fri, Jan 12
Warm-Up
Warm-Up
2 sets
– 10 PVC Passthroughs
– 10 Scap push ups
-5/side Squat thoracic rotations
+
Optional workout prep
2 rounds
– 15 double unders
– 5 Hang power snatch
– 5 bar facing burpees
– 5 front squats
Strength / Skill
Dumbbell suitcase ATG split squats
E2MOM for 8 minutes:
8-10 Dumbbell suitcase ATG split squats (2020 tempo)
WoD
WOD
Every minute for 16 minutes:
Minute 1:
Max Double-Unders for 20 seconds
Minute 2:
Max Power Snatches for 20 seconds @ 52/34 kg
Minute 3:
Max Bar Facing Burpees for 20 seconds
Minute 4: Max Front Squats @ 52/34 kg
Every Round add 10 sec of work
Cooldown / Cashout
Core Cashout
Strict Toes to Bar
3 sets of Max reps
Rest 1 minute between sets
