18. August 2023
Aug
18
CrossFit – Fri, Aug 18
Warm-Up
Warm-Up
2 Sets
1:00 machine of choice
5 Inchworms
10 Kip Swings
1:00 machine of choice
5 Inchworms
10 Kip Swings
Then:
5 Reps Each Movement
Snatch Grip RDL
Hang Snatch Shrugs
Hang Muscle Snatch
Power Snatch
Squat Snatch
Strength / Skill
Snatch (Set 1 – 4 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 85%
Set 4 – 1 rep @ 90%
Set 5 – 1 rep @ 90-93%
Rest 2:30 between sets)
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 85%
Set 4 – 1 rep @ 90%
Set 5 – 1 rep @ 90-93%
Rest 2:30 between sets)
WoD
Barbell x Gymnastics (AMRAP – Rounds and Reps)
"Barbell x Gymnastics"
As Many Rounds and Reps as possible in 9 minutes:
12 Power Snatches @ 42,5/30
12 Pull-Ups
12 Front-Racked Barbell Lunges
12 V-Ups
As Many Rounds and Reps as possible in 9 minutes:
12 Power Snatches @ 42,5/30
12 Pull-Ups
12 Front-Racked Barbell Lunges
12 V-Ups
Cooldown / Cashout
Cashout
Side Plank on Elbow Lateral Leg Lifts: 15-20 reps/side x 3 sets
