2. Dezember 2023
Dez
02
CrossFit – Sat, Dec 2
Warm-Up
Warm-Up
400m run
Then
3rds
10 Down Ups
10 Box Step-ups
10 Air Squats
10 Med Ball Strict Press
10 One Arm KB Swings Light weight (5e/s)
Strength / Skill
Dumbbell Bench Press (EMOM for 8 minutes:
3x Dumbbell Bench Press)
3x Dumbbell Bench Press)
Dumbbell Bench Press (EMOM 8:
3 Dumbbell Bench Press
)
3 Dumbbell Bench Press
)
WoD
Constantly Varied (Time)
For time with a partner:
– 100 DB snatches @ 22.5/15kg
– 75 box jump overs – step down
– 50 goblet box step ups 22.5/15kg
– 100 DB hang power clean and jerks 22.5/15kg
– 75 box jumps – step down (regular)
– 50 goblet lunge steps @ 22.5/15kg
Cooldown / Cashout
Grip and Hips
3 sets
– 3/side quadruped Hip CARs
– :20 AMRAP Hanging Brachiations
