2. Mai 2023
Mai
02
CrossFit – Tue, May 2
Parking situation in the morning: please do not use the parking area on the other side of the street. This area is needed by the Handelskammer for their students.
Warm-Up
Warm-Up
EMOM12
Min 1 – Machine x :40 @warm up pace
Min 2 – 10 barbell muscle cleans
Min 3 – 10 Scap Pull ups
Min 4 – 2-4 wall walks
Min 1 – Machine x :40 @warm up pace
Min 2 – 10 barbell muscle cleans
Min 3 – 10 Scap Pull ups
Min 4 – 2-4 wall walks
Strength / Skill
Wall Facing Strict Handstand Push Ups (Every minute, for 8 minutes (8 sets):
2-3 Wall Facing Strict Handstand Push Ups)
2-3 Wall Facing Strict Handstand Push Ups)
WoD
Hang On (Time)
"Hang On"
3-6-9-12-15 Reps for Time:
Hang Power Clean @ 60/42,5
Box Jump Over 24/20 inches
3-6-9-12-15 Reps for Time:
Hang Power Clean @ 60/42,5
Box Jump Over 24/20 inches
Time Cap: 8 minutes
Cooldown
Single DB Overhead Squat (Min 1: 3 single arm DB OHS per arm)
15 min emom
Min 1: 3 single arm DB OHS per arm
Min 2: 2 single arm DB devils press per arm
Min 3: 4 single arm DB thruster per arm
Single arm DB devils press (Min 2: 2 single arm DB devils press per arm)
15 min emom
Min 1: 3 single arm DB OHS per arm
Min 2: 2 single arm DB devils press per arm
Min 3: 4 single arm DB thruster per arm
Single arm DB thruster (4 single arm DB thruster per arm)
15 min emom
Min 1: 3 single arm DB OHS per arm
Min 2: 2 single arm DB devils press per arm
Min 3: 4 single arm DB thruster per arm
Every minute, for 8 minutes (8 sets):
2-3 Wall Facing Strict Handstand Push Ups
– advanced, add a deficit
– beginner pike push up (feet on floor or box)