2. September 2023
Sep
02
CrossFit – Sat, Sep 2
Warm-Up
Warm-Up
With a partner
Bike 50 Cals together @steady pace
Bike 50 Cals together @steady pace
+
2 Sets
:20 Rope Deadhang
8/side KB suitcase Deadlift
10 Straight Leg Sit ups
Strength / Skill
Box Squat (5 sets of 5 reps
Rest 2 minutes between sets)
Rest 2 minutes between sets)
@parallel
WoD
Switch It Up (AMRAP – Rounds and Reps)
"Switch It Up"
On a 30 min running clock:
200/180/160 cal Air bike buy in
*switching every 10/8 cal
+
AMRAP with remaining time, switching however:
4 rope climbs
30 toes to bar
20 DB snatches @22.5/15
10 shuttle runs (1 = 2×7,5 m.)
On a 30 min running clock:
200/180/160 cal Air bike buy in
*switching every 10/8 cal
+
AMRAP with remaining time, switching however:
4 rope climbs
30 toes to bar
20 DB snatches @22.5/15
10 shuttle runs (1 = 2×7,5 m.)
score is rds and reps of the AMRAP. every completed 7,5 m. = 1 rep
Cooldown / Washout
Cooldown
2:00/side LAX ball smash on forearms and shoulders
*6/10 RPE for all sets – sit to parallel, focus on glute drive/vertical shin. Speed focus today. No pause
on box/explode off.