19. April 2023
Apr
19
CrossFit – Wed, Apr 19
Warm-Up
Warm-Up
3 Sets:
:30/side PVC External Rotation Stretch
8 BB RDLs @2121 tempo
8 Banded Pull aparts
:30/side PVC External Rotation Stretch
8 BB RDLs @2121 tempo
8 Banded Pull aparts
WoD
Fundamentals (AMRAP – Rounds and Reps)
"Fundamentals"
As Many Rounds and Reps as possible in 10 minutes:
10 Chest-to-Bar Pull-Ups
5 Power Cleans @ 75/52,5
As Many Rounds and Reps as possible in 10 minutes:
10 Chest-to-Bar Pull-Ups
5 Power Cleans @ 75/52,5
Strength (under Pre-Fatigue)
Power Clean (Every minute, for 8 minutes (8 sets):
1 Power Clean)
1 Power Clean)
Strength Under Pre-Fatigue (Start the strength part 1-3 min. after finishing the WOD)
Every minute, for 8 minutes (8 sets):
1 Power Clean
Loads per set (by %): 80, 80, 80, 80, 80, 85-90, 85-90, 85-90
Cooldown
Cooldown
5-10 min easy spin on choice machine or walk
Start the strength part within 1-3 min. after finishing the WOD.