12. Mai 2023
Mai
12
CrossFit – Fri, May 12
Warm-Up
Warm-Up
12 min amrap @Warm up pace
20 Single Unders
10 Yoga Push ups
10 Air Squats
10 Straight Leg Sit ups
20 Single Unders
10 Yoga Push ups
10 Air Squats
10 Straight Leg Sit ups
Strength / Skill
Bench Press (4 sets of 5 reps @ 75-80%
Rest 2 minutes between sets)
Rest 2 minutes between sets)
WoD
CrossFit Games Open 23.3 RX (Ages 16-54) (Time)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb
Cooldown
Cooldown
5-10 min easy spin on choice machine or walk
F: 29 kg, 42,5 kg, 56 kg, 70 kg
M: 42,5 kg, 61 kg, 85 kg, 102,5 kg