18. März 2023
Mrz
18
CrossFit – Sat, Mar 18
Warm-Up
Warm-Up
W/ Partner:
Partner 1: Accumulate Rowing distance @Warm up intensity (60-70%)
Partner 2: 1 Round of Warm-Up Set
*Once Partner 2 finishes, athletes will switch until both have done 3 Rounds of Warm up
Partner 1: Accumulate Rowing distance @Warm up intensity (60-70%)
Partner 2: 1 Round of Warm-Up Set
*Once Partner 2 finishes, athletes will switch until both have done 3 Rounds of Warm up
3 Warm-Up sets:
10 Banded Pull aparts
30 Single Unders
8/side Kettlebell Drag Through From Elbow Plank*
*Can Perform with Dumbbell
WoD
Boat Race (Distance)
"Boat Race"
Alternating rounds with a partner
Alternating rounds with a partner
10 sets (5 per person)
3 minute window to complete:
50 double unders
20 single arm DB hang clean and jerk i/t @22,5/15
max distance row with remaining time
*The Clean and jerks can be alternated or switch hands every 5 reps to keep sides even.
*Score is teams total distance rowed
OPTIONAL Strength
Dumbbell Crush Presses (12-15 Dumbbell Crush Presses)
Dumbbell Single-Arm Bent-Over-Rows (10-12 Dumbbell One-Arm Bent-Over Rows e/s)
3 alternating sets of:
B1. 12-15 Dumbbell Crush Presses
rest 1 min
B2. 10-12 Dumbbell One-Arm Bent-Over Rows e/s
rest 1 min
Cooldown / Cashout
Max Duration Wall-sit (Time)
Max Duration Wall-sit @parallel
*Everyone starts at the same time until last one standing
*If you fail before the 5 min mark, you have to rest :30 and repeat until the last person is finished.
3 alternating sets of:
B1. 12-15 Dumbbell Crush Presses
rest 1 min
B2. 10-12 Dumbbell One-Arm Bent-Over Rows e/s
rest 1 min