13. Januar 2024
Jan
13
CrossFit – Sat, Jan 13
Warm-Up
Warm-Up
2 sets
– :30 PVC Front rack stretch
– 10 arch to hollow Swings
– :20 HS Hold on wall (kick up)
+
Barbell prep for metcon (after strength)
1 Set x 6 reps each of the following movements:
– Clean Grip RDL’s
– Clean Grip Deadlifts
– Hang Clean Shrugs
– Hang Muscle Clean
– Hang Power Clean
Strength / Skill
Chest-to-Bar + Mucle Ups
EMOM 10 minutes (5 rounds):
Minute 1:
2-3 Strict Chest-to-Bar Pull-Ups
Minute 2:
Max Muscle-Ups for 20 seconds
WoD
TTT-Throwdown with Partner (AMRAP – Rounds)
14 minute AMRAP:
In Teams of 2:
– 11 TTB
– 9 Hang Power Clean @ 61/43kg
– 7 Strict HSPUs
– alternate movements per person
Cooldown / Cashout
Mobility AMRAP
10 minute AMRAP
For quality with a PVC:
– 5 Seated PVC Back Rack Thoracic Rotation/side
– 5 Forward Lunge w/ PVC Overhead Lateral Bend/side
– 10 PVC Prone Lift off in Jerk Grip
