21. Juli 2023
Jul
21
CrossFit – Fri, Jul 21
Warm-Up
Warm-Up
2 min Machine of choice
Then 2 Sets
10 PVC Pipe Passthrough
8 Empty Bar Back Squat @2020 tempo
6 arch to hollow swing
30 Single Unders
Then 2 Sets
10 PVC Pipe Passthrough
8 Empty Bar Back Squat @2020 tempo
6 arch to hollow swing
30 Single Unders
+
Barbell Prep
1 Set x 6 reps each of the following movements:
-Snatch Grip RDL’s
-Snatch Grip Deadlifts
-Hang Snatch Shrugs
-Hang Muscle Snatch
-Squatting Quad Ankle Rocks
-Heaving Snatch Balance
-Overhead Squats
-Hang Power Snatch
-Power Snatch
Strength / Skill
Snatch (Set 1 – 1 rep @ Max Load
Set 2 – 1 rep @ 80%
Set 3 – 1 rep @ 80%
Set 4 – 1 rep @ 80%
Rest as needed)
Set 2 – 1 rep @ 80%
Set 3 – 1 rep @ 80%
Set 4 – 1 rep @ 80%
Rest as needed)
WoD
Broken AMRAM 2 (8 Rounds for reps)
"Broken AMRAP 2"
8 sets:
Working 1 min on, 30 sec off
30 double unders
7 thrusters @42,5/30
7 toes to bar
8 sets:
Working 1 min on, 30 sec off
30 double unders
7 thrusters @42,5/30
7 toes to bar
– pick up where you left off in the last round
Cooldown / Cashout
Cooldown
2 Sets for quality
:30 Feet assisted Supinated hang (focus on stretch more than grip fatigue use feet)
:30/side Banded Lat Stretch
:30/side forearm on rig Chest stretch
:30 Feet assisted Supinated hang (focus on stretch more than grip fatigue use feet)
:30/side Banded Lat Stretch
:30/side forearm on rig Chest stretch
