17. Januar 2024
Jan
17
CrossFit – Wed, Jan 17
Warm-Up
Warm-Up
2 sets:
10 reps/side
– Squatting Quad Ankle Rocks
-10 Barbell Kang Squats
-1 BTN Overhead Complex: 3 strict press + 3 push press + 3 split jerk
-4 Tempo Front Squat @ 3333
-3 Position Clean & Jerk: 1 at mid thigh, 1 at knee 1 at 2″ off ground
+
Workout prep:
2 sets
-3 Clean and Jerks
-6 Wallballs
Rest 1:00 between sets
Strength / Skill
Cooldown / Cashout
Deadlift + Clean + Hang Clean + Shoulder to Overhead (Weight)
Every 2 minutes for 10 minutes (5 rounds):
Deadlift + Clean + Hang Clean + Shoulder to Overhead
WoD
Rise Up (AMRAP – Rounds and Reps)
*Cycle Test*
AMRAP 8 minutes:
-6 Clean and Jerks @ 60/42,5
-18 Wall Ball Shots to Target
Leg Cashout
2 alternating sets of:
A1. 5 Glute Bridge Walk Outs
Rest 1 minute
A2. Wall Sit for 30 seconds
Add DB or KB Goblet hold for extra challenge
Rest 1 minute
