13. März 2023
Mrz
13
CrossFit – Mon, Mar 13
Warm-Up
Warm-Up
Warm Up
90/90 Hip Stretch x 60 sec per side
90/90 Hip Stretch x 60 sec per side
+
Then 10 min EMOM:
1 – 5 Horse stance Squat + 10 Scap pull ups
2 – 5 Push ups + 10 Plank Shoulder taps
Strength / Skill
Shoulder Press (Build up to 1 Shoulder Press @ 82-85%)
Front Squat (Build up to 1 Front Squat @ 82-85%)
A. Strength (A-B) 20 MIN CAP
Within 8 minutes:
1 Shoulder Press @ 82-85%
B. Within 10 minutes:
1 Front Squat @ 82-85%
WoD
Bonnie and Clyde (AMRAP – Reps)
"Bonnie and Clyde"
8 min AMRAP Ascending ladder by 2s:
2-4-6-8…etc.
Thruster 42,5/30
CTB
8 min AMRAP Ascending ladder by 2s:
2-4-6-8…etc.
Thruster 42,5/30
CTB
Cooldown
Cooldown
Every minute for 8 minutes (4 rounds):
Minute 1
4-6 Band Assisted Natural Knee Extensions
Minute 2
8-10 single leg FHL Calf Raises
Minute 1
4-6 Band Assisted Natural Knee Extensions
Minute 2
8-10 single leg FHL Calf Raises
A. Strength (A-B) 20 MIN CAP
Within 8 minutes:
1 Shoulder Press @ 82-85%
B. Within 10 minutes:
1 Front Squat @ 82-85%