16. Oktober 2023
Okt.
16
CrossFit – Mon, Oct 16
Warm-Up
Warm-Up
Penguin Jumps – 4 sets x :20 work / :40 rest
+
2 Sets
– 10 PVC Pipe Passthrough
– 10 Empty Barbell Good Morning
– 30 Single Unders
+
Barbell Prep
1 Set x 6 reps each:
– Snatch Grip RDL’s
– Snatch Grip Deadlifts
– Hang Snatch Shrugs
– Hang Muscle Snatch
– Squatting Quad Ankle Rocks
– Heaving Snatch Balance
– Overhead Squats
– Hang Power Snatch
– Power Snatch
+
Workout Prep:
– 3 Squat Cleans
– 20 Double unders
– 3 Power Snatch
– 20 Double unders
Strength / Skill
1 Hang Power Snatch + 1 Hang Snatch (EMOM 8 minutes
@ 85-95%)
@ 85-95%)
WoD
007 (AMRAP – Rounds and Reps)
AMRAP
7 Squat Cleans @ 61/43 kg
35 Double-Unders
7 Power Snatches @ 61/43kg
35 Double-Unders
Cooldown / Cashout
Seated Hip Abduction
3-Way Mini Band Seated Hip Abduction
2 x 15 reps in each position
Rest 1 Min