15. November 2023
Nov
15
CrossFit – Wed, Nov 15
Warm-Up
Warm-Up
2 sets
– 25 Jumping Jacks
– 5/side Eccentric box step down
– 10 KB Taters
+
Clean Prep
1 set of 6-8 reps of the following movements:
– RDL’s
– Deadlifts
– Hang Clean Shrugs
– Hang Muscle Cleans
– Front Rack Elbow Pumps
– Hang Power Cleans
– Squatting Quad Ankle Rocks
– Front Squats
– Clean Pull Unders
– Power Cleans
– Squat Cleans
Strength / Skill
Hang Squat Clean (On a 12 minute clock:
Hang Squat Clean:
EMOM x 5: 1 rep @ 70-73%
EMOM x 4: 1 rep @ 75-78%
EMOM x 3: 1 rep @ 80-83%)
Hang Squat Clean:
EMOM x 5: 1 rep @ 70-73%
EMOM x 4: 1 rep @ 75-78%
EMOM x 3: 1 rep @ 80-83%)
12 min to find your 5 rep max (RM)
Segmented Clean Pull (4 sets of 3 reps
Rest 2 minutes between sets)
Rest 2 minutes between sets)
WoD
Pot Meet Kettle (Checkmark)
3 Rounds for Time:
– 18 Kettlebell Swings @ 32/24 kg
– 15 Box Jump Overs
– 12 Goblet Step Ups @ 32/24 kg
Time Cap: 11 minutes
Cooldown / Cashout
Pigeon Pose
Single Leg Frog Stretch
Static Stretch
2 Sets
A1. Pigeon pose x :30/side
A2. Single Leg Frog Stretch x :30/side
Rest as needed
Static Stretch
2 Sets
A1. Pigeon pose x :30/side
A2. Single Leg Frog Stretch x :30/side
Rest as needed