17. Juli 2023
Jul
17
CrossFit – Mon, Jul 17
Warm-Up
Warm-Up
PVC External Rotation Stretch x 60 sec per side
Then 2 Sets
Wrist Rocks Side to Side x 10/side
Barbell Back Rack Elbow pumps x 8/side
Empty bar front squat x 8
Scap pull up x 5 + Kip Swing x 5
Strength / Skill
Front Squat (Every 2 minutes, for 10 minutes (5 sets):
3 Front Squats)
3 Front Squats)
WoD
Get Up to Get Down 2 (Time)
"Get Up to Get Down"
7 Rounds for Time:
2 Bar Muscle-Ups
3 Wall walks
4 Hang Squat Cleans @ 60/42,5
7 Rounds for Time:
2 Bar Muscle-Ups
3 Wall walks
4 Hang Squat Cleans @ 60/42,5
Time Cap: 14 minutes
Cooldown / Cashout
Cooldown
3 Sets
A1. Pigeon Stretch x :30/side
A2. Couch Stretch x :30/side
rest as needed
A1. Pigeon Stretch x :30/side
A2. Couch Stretch x :30/side
rest as needed
Build to a heavy 3RM for the day in 5 working sets. *One attempt every 2 minutes. Start around 60% of 1RM or Est 1RM & increase each set. Final set ending around a 9/10 RPE. Leaving one rep in the tank.