19. Juni 2023
Juni
19
CrossFit – Mon, Jun 19
Warm-Up
Warm-Up
3 Sets
5/side eccentric box step down
25ft/side DB OH Carry
5 Scap pull ups + 3 Strict Pull ups OR Ring Rows
5/side eccentric box step down
25ft/side DB OH Carry
5 Scap pull ups + 3 Strict Pull ups OR Ring Rows
+
5 min AMRAP OHS Prep
kneeling PVC Prayer Stretch – 60 seconds
Bottom of Squat Thoracic Rotations: 10 reps/side
Bottom of Squat Loaded Ankle Stretches: 30 sec/side – using plate for loading
Strength / Skill
Overhead Squat (4 sets of 10-15 reps
Rest 90 seconds between sets
Rest 90 seconds between sets
*First 2 sets around 7/10 RPE, leaving 3-4 reps in reserve
*Second 2 sets around 8-9/10 RPE, leaving 1-2 reps in reserve)
WoD
Even the Score (AMRAP – Rounds and Reps)
"Even the Score"
As Many Rounds and Reps as possible in 12 minutes:
16 Alternating Single-Arm Dumbbell Hang Split Snatches @22,5/15
14 Single Dumbbell Box Step Overs
12 Strict Pull-Ups
As Many Rounds and Reps as possible in 12 minutes:
16 Alternating Single-Arm Dumbbell Hang Split Snatches @22,5/15
14 Single Dumbbell Box Step Overs
12 Strict Pull-Ups
Cooldown / Cashout
Cooldown
Grip Strength:
Supinated Grip Passive Hang on Bar: Accumulate 2 minutes; break as needed
Supinated Grip Passive Hang on Bar: Accumulate 2 minutes; break as needed
