16. September 2023
Sep.
16
CrossFit – Sat, Sep 16
Warm-Up
Warm-Up
PVC External Rotation Stretch x 60 sec per side
Then 2 Sets
10/side Wrist Rocks Side to Side
8 Barbell Romanian deadlifts
8/side Barbell Back Rack Elbow pumps
5 PVC Prone Lift off in Jerk Grip
Then 2 Sets
10/side Wrist Rocks Side to Side
8 Barbell Romanian deadlifts
8/side Barbell Back Rack Elbow pumps
5 PVC Prone Lift off in Jerk Grip
Strength / Skill
15 Clean & Jerks for time (Time)
For Time:
15 Clean and Jerks @ 75%
Time Cap: 10 minutes
15 Clean and Jerks @ 75%
Time Cap: 10 minutes
WoD
Styx (Time)
"Styx"
In Teams of 2
For Time:
50 Deadlifts @ 102,5/70
75 Med Ball Abmat Sit Ups
100 Wall Ball Shots
Row 125 calories
100 Wall Ball Shots
75 Med Ball Abmat Sit Ups
50 Deadlifts
In Teams of 2
For Time:
50 Deadlifts @ 102,5/70
75 Med Ball Abmat Sit Ups
100 Wall Ball Shots
Row 125 calories
100 Wall Ball Shots
75 Med Ball Abmat Sit Ups
50 Deadlifts
Time Cap: 30 minutes
*switch work as desired with a partner
Cooldown / Cashout
Supinated dead bar hang (3 x AMSAP) (3 Rounds for reps)
Supinated dead bar hang – 3 x AMSAP set
Rest :30 after each time you fail before starting next set
Rest :30 after each time you fail before starting next set
scoring:
time in seconds.
