17. Mai 2024
Mai
17
CrossFit – Fri, May 17
Warm-Up
Warm-Up
1 ROUND
200m Run
8 Lunge-lunge Squats
10 Scap Push-Ups
12 Cossack Squats
Into…
1 ROUND
200m Run
8 Air Squats
10 Push-Ups
12 Elbow Punches
Into…
1 ROUND
200m Run
8 Squat Jumps
10 Narrow Push-Ups
6 Clean Deadlifts + 6 Hang Muscle Cleans
Strength – All
EMOM x 8 MINUTES* (Weight)
1 Power Clean
+
2 Hang Power Clean
*Start Light and Build to Moderate-Heavy.
(Score is Weight)
Hero Workout – Performance
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Hero Workout – Fitness
„THE CHIEF (FITNESS)“ (AMRAP – Rounds and Reps)
5 SETS
AMRAP x 3 MINUTES
3 Power Cleans (95/65)
6 Push-ups
9 Air Squats
-Rest 1:00 b/t Sets-
(Score is Total Rounds + Reps)
KG BB: (42.5/30)
KG BB: (60/42.5)