20. März 2023
Mrz
20
CrossFit – Mon, Mar 20
Warm-Up
Warm-Up
3 Sets:
6/side Suitcase KB/DB DL
6/side Single Arm DB Strict Press (seated or standing)
12 Goblet Squats
12 Hollow Rocks
6/side Suitcase KB/DB DL
6/side Single Arm DB Strict Press (seated or standing)
12 Goblet Squats
12 Hollow Rocks
Strength / Skill
Shoulder Press (Every 2 minutes, for 6 minutes (3 sets):
3 Shoulder Presses @ 80-84%)
3 Shoulder Presses @ 80-84%)
Deadlift (Work up to 1 Deadlift @ 82-85%)
WoD
Lucky Sevens (Time)
"Lucky Sevens"
7 Rounds for Time:
7 Front Squats @ 42,5/30
7 Kipping Handstand Push-Ups
7 Bar Facing Burpees
7 Rounds for Time:
7 Front Squats @ 42,5/30
7 Kipping Handstand Push-Ups
7 Bar Facing Burpees
Time Cap: 12 minutes
Cooldown / Cashout
Supinated Grip Passive Hang on Bar (Time)
Supinated Grip Passive Hang on Bar: Accumulate 2 minutes; break as needed
Score: time in seconds of longest hold (2 min max.)
Every 2 minutes, for 6 minutes (3 sets):
3 Shoulder Presses @ 80-84%
– Finish out any failed reps as push press.
– Between each set of strict press, perform 5 Russian KB Swings at a tough load to start prepping the hinge.