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

22. März 2023

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  • 22. März...

CrossFit – Wed, Mar 22

Warm-Up
Warm-Up
3 Sets:
:30/side PVC External Rotation Stretch
8 BB RDLs @2121 tempo
8 Banded Pull apart

+

Strength Prep:
3 sets:
1 muscle Clean + 1 Shoulder Press (increase weight)

Strength / Skill
1 Power-Clean + 1 Hang-Power-Clean + 1 Jerk (Every 2 minutes, for 12 minutes (6 sets):
1 Power Clean + 1 Hang Power Clean + 1 Jerk
Loads per set (by %): 60, , , , ,

-Start at 60% 1rm clean and jerk, build as technique allows.
-Focus for today is to ensure hip contact on both cleans.)

-Jerks can be any way – Push, Split or Squat.
-Take your time with each complex focusing on the movement rather than rushing to get it done quickly.

WoD
Ascension (AMRAP – Rounds and Reps)
"Ascension"
8 min AMRAP
2 rounds:
15 shoulder to OH 35/25
10 CTB pull ups
…into

2 rounds:
10 shoulder to OH 60/42,5
15 CTB pull ups
– if you finish the second couplet, go back to the first

Cooldown
Cooldown
5 min Easy Cycle Cooldown
+
2:00 Hand elevated Child’s pose

PROBETRAINING ANMELDUNG