MONTAG, & FREITAG

06:00 - 13:15

MITTWOCH

06:00 - 10:00; 12-13:00

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

20. November 2023

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CrossFit – Mon, Nov 20

Warm-Up
Warm-Up

– 2:00 row @ warm up pace

+

2 sets
– :30side PVC Front rack stretch
– 5 eccentric box step downs (e/s)
– 10 romanian deadlifts (clean grip)
– 5 Pause empty bar front squats

Strength / Skill
2 Box Jumps + 1 Hang Power Clean

EMOM 8 minutes

– 2 Box Jumps
– 1 Hang Power Clean @ 77-82%

WoD
9/11 Tribute (Time)

9 Rounds for Time, with Buy In:
Buy In:
– Row 2001 meters
Then 9 RFT:
– 11 Box Jumps
– 11 Wall Ball Shots

Time Cap: 27 minutes

Cooldown / Cashout
ATG Split Squat

Every 3:00 x 3 set:
– 10 ATG Split Squats/side – Unloaded, focus on deep bottom range with control

– 10 Band Assisted Glute Ham Raises – 3-5 sec eccentric

Glute-Ham Raises (Band Assisted Glute Ham Raises – 3-5 sec eccentric)

Every 3:00 x 3 set:
– 10 ATG Split Squats/side – Unloaded, focus on deep bottom range with control

– 10 Band Assisted Glute Ham Raises – 3-5 sec eccentric

PROBETRAING ANMELDUNG