2. Januar 2023
Jan
02
CrossFit – Mon, Jan 2
Warm-Up
Warm-Up
– 2 min Machine of choice
Then 2 Sets
– 10 Passthroughs
– 10 Tempo Goblet Good Mornings @3-1-1-1
– 5 SA Russian-Swings e/s
– 30 Single Unders
Snatch Prep with Barbell:
1 Set x 6 reps each of the following movements:
– Snatch Grip RDL’s
– Snatch Grip Deadlifts
– Hang Snatch Shrugs
– Hang Muscle Snatches
– Squatting Quad Ankle Rocks
– Heaving Snatch Balances
– Overhead Squats
– Hang Power Snatches
– Power Snatches
Strength / Skill
Pause Snatch Grip Deadlift + Hang Power Snatch (6 Rounds for reps)
Every 90 sec x 6 sets
– 1 Pause Snatch Grip Deadlift + 2 Hang Power Snatch
– 1 Pause Snatch Grip Deadlift + 2 Hang Power Snatch
*Pause at hang position for 2 sec w/ focus on being over the bar
Building based on technique and feel
Workout Of The Day
„Cycle Test!“ (AMRAP – Rounds and Reps)
AMRAP 8
– 36 double unders
– 9 power snatch 25/35
– 6 bar facing burpees
– 36 double unders
– 9 power snatch 25/35
– 6 bar facing burpees
Cool-Down
Cool-Down
1 rd
– 4 min KB Calf Smash e/s
slowly working from achilles up to knee
– 4 min KB Calf Smash e/s
slowly working from achilles up to knee
