20. Februar 2023
Feb
20
CrossFit – Mon, Feb 20
Warm-Up
Warm-Up
PVC External Rotation Stretch x 60 sec per side
Then 2 Sets
Wrist Rocks Side to Side x 10/side
BB RDL x 8
BB Back Rack Elbow pumps x 8/side
PVC Prone Lift off in Jerk Grip x 5
Strength / Skill
1 Power-Clean + 1 Hang-Squat-Clean + 1 Jerk (Every 2 min x 6 sets
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
*Build in weight each complex to a heavy set for the day))
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
*Build in weight each complex to a heavy set for the day))
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
WoD
WOD (AMRAP – Rounds and Reps)
"Cycle Re-Test!"
8 min amrap:
36 double unders
9 power snatch 35/25
6 bar facing burpees
8 min amrap:
36 double unders
9 power snatch 35/25
6 bar facing burpees
Cooldown
Cooldown
1-2 Sets
Table Top Rocks x 10 reps slow and controlled
Wall Angels x 10 reps slow and controlled
Table Top Rocks x 10 reps slow and controlled
Wall Angels x 10 reps slow and controlled
