21. März 2023
Mrz
21
CrossFit – Tue, Mar 21
Warm-Up
Warm-Up
12 min EMOM:
Min 1 – Row or Bike x :40 @warm up pace
Min 2 – 4/side Eccentric Box Step downs
Min 3 – 10 Scap Pull ups
Min 4 – :40 Practicing Speed Steps
Min 1 – Row or Bike x :40 @warm up pace
Min 2 – 4/side Eccentric Box Step downs
Min 3 – 10 Scap Pull ups
Min 4 – :40 Practicing Speed Steps
Strength / Skill
Strength / Skill (AMRAP – Rounds and Reps)
Every 4 minutes x 3 sets (staggered start):
2 minutes to complete:
60 sec Bike at 30 min effort pace
10 kettlebell swing 24/16kg
max unbroken (-2) toes to bar
2 minutes to complete:
60 sec Bike at 30 min effort pace
10 kettlebell swing 24/16kg
max unbroken (-2) toes to bar
WoD
Chip Away (Time)
"Chip Away"
For Time:
Row 100/80 calories
100 Alternating One-Arm Dumbbell Snatches i/t @ 22,5/15
100 Box Jump Overs 24/20 inches
Time Cap: 20 minutes
For Time:
Row 100/80 calories
100 Alternating One-Arm Dumbbell Snatches i/t @ 22,5/15
100 Box Jump Overs 24/20 inches
Time Cap: 20 minutes
-Performed working 45 second on, 15 seconds off until completion.
Cooldown / Cashout
Superman
4 sets
– 10 Supermen
– 20-30 sec Superman-Hold
Rest 1-2 min between sets
– 10 Supermen
– 20-30 sec Superman-Hold
Rest 1-2 min between sets
