16. Januar 2023
Jan
16
CrossFit – Mon, Jan 16
Warm-Up
Warm-Up
10 min amrap @warm up pace
1:00 Row or Bike
5 Russian Baby Maker
10 Snatch Grip RDLs
5 Hip Muscle Snatch
10 No Push up Burpees
1:00 Row or Bike
5 Russian Baby Maker
10 Snatch Grip RDLs
5 Hip Muscle Snatch
10 No Push up Burpees
Strength / Skill
2 Hang-Squat-Snatches + 2 OHSs (6 Rounds for reps)
Primer – 6 min emom
Even: 2 Tall Snatch (empty bar)
Odd: 4 OHS (empty bar)
Even: 2 Tall Snatch (empty bar)
Odd: 4 OHS (empty bar)
+
Every 2:00 x 6 sets
2 Hang Squat Snatches + 2 OHSs (Overhead-Squats)
*Drop and Reset between snatches
WoD
WOD (8 Rounds for reps)
From TTT Compete
8 rounds:
1 minute clock
4 shuttle runs (7,5 m. down and back)
5 DBL DB G2O* @ 22,5/15 per hand
amrap box jumps in remaining time (24/20”)
Rest 1 minute bw rounds
8 rounds:
1 minute clock
4 shuttle runs (7,5 m. down and back)
5 DBL DB G2O* @ 22,5/15 per hand
amrap box jumps in remaining time (24/20”)
Rest 1 minute bw rounds
Score is total reps (4 runs + 10 DB G2O + x Box-Jumps) of each rd.
*DBL DB G2O: Two options
● DB Power Clean & Jerk
● DB Snatch
Cooldown
Cooldown
5:00 Bike @easy pace
1:00 Child’s pose w/ Box Breathing @3333.
1:00 Child’s pose w/ Box Breathing @3333.
