20. Dezember 2023
Dez
20
CrossFit – Wed, Dec 20
Warm-Up
Warm-Up
– :60/side PVC Front rack stretch
Then 2 sets
– 200m Jog
– 5 Inchworms to yoga push up
– 10 PVC Front Squats
+
1-2 sets of 6-8 reps of the following movements:
– RDL’s
– Deadlifts
– Hang Clean Shrugs
– Hang Muscle Cleans
– Front Rack Elbow Pumps
– Hang Power Cleans
– Squatting Quad Ankle Rocks
– Front Squats
– Clean Pull Unders
– Power Cleans
– Squat Cleans
Strength / Skill
Squat Clean Gauntlet (Checkmark)
1 rep EMOM
Time Cap: 10 minutes
WoD
It’s Complicated (AMRAP – Rounds and Reps)
Every 5 minutes x 3 sets
3:30 running clock to complete:
– 400m run
– Max unbroken complexes of 4 deadlift + 3 hang power clean + 2 front squats @ 61/43kg
– 15 min total
Cooldown / Cashout
Cool Down
2 sets
– Down Dog hold
– :30 Childs pose
– :30 Rest as needed
