17. März 2023
Mrz
17
CrossFit – Fri, Mar 17
Warm-Up
Warm-Up
10min AMRAP @warm up pace:
:30 Machine
15 PVC Passthroughs
5 PVC Overhead Squats @2222
3 Strict Pull ups / Ring Rows
:15 Chest to wall HS Hold*
:30 Machine
15 PVC Passthroughs
5 PVC Overhead Squats @2222
3 Strict Pull ups / Ring Rows
:15 Chest to wall HS Hold*
*Sub Straight arm plank hold
Strength / Skill
3 strict (weighted) Pull-Ups (10 Rounds for reps)
You have to perform 3 strict weighted or unweighted reps.
Scoring System
– if weighted, note added kilos (e. g. 12er KettleBell = "12" kg)
– if performed bodyweight/w(out added weight) note "0"
– if performed w/ band choose "Scaled"
Scoring System
– if weighted, note added kilos (e. g. 12er KettleBell = "12" kg)
– if performed bodyweight/w(out added weight) note "0"
– if performed w/ band choose "Scaled"
Overhead Squat (Weight)
3 sets of:
3 Weighted Strict Pull-Ups @ Max Load
1 min.rest
3 Overhead Squats @ 80%
1 min. rest
Scaling Pull-Ups:
-Start with Banded strict Pull ups and progress to harder bands or no band.
WoD
Down the ladder (AMRAP – Rounds and Reps)
"Down the ladder"
As Many Rounds and Reps as possible in 14 minutes:
60 Power Snatches @ 35/25 lbs
50 Handstand Push-Ups
40 Overhead Squats
30 Alternating Front-Racked Barbell Lunge Steps
20 Bar Muscle-Ups
As Many Rounds and Reps as possible in 14 minutes:
60 Power Snatches @ 35/25 lbs
50 Handstand Push-Ups
40 Overhead Squats
30 Alternating Front-Racked Barbell Lunge Steps
20 Bar Muscle-Ups
Cooldown
Cooldown
Prone Shoulder Swimmers:
Accumulate 15 reps – slow & controlled, each rep takes 10 seconds to complete
Accumulate 15 reps – slow & controlled, each rep takes 10 seconds to complete
3 sets of:
3 Weighted Strict Pull-Ups @ Max Load
1 min.rest
3 Overhead Squats @ 80%
1 min. rest
Scaling Pull-Ups:
-Start with Banded strict Pull ups and progress to harder bands or no band.