23. März 2024
Mrz
23
CrossFit – Sat, Mar 23
Warm-Up
Warm-Up
Strength/Skill
Bench Press (Set 1
-5 reps @ 65%
Set 2
-5 reps @ 75%
Set 3
-Max reps @ 85%
Rest 2:30 between sets)
-5 reps @ 65%
Set 2
-5 reps @ 75%
Set 3
-Max reps @ 85%
Rest 2:30 between sets)
Shoulder Work
2 sets for quality:
-5 tall kneeling Shoulder Tea Cups/side
-5 Prone Shoulder Swimmers
-10 Seated Elbow on Knee DB Shoulder External Rotations/side
-60 sec Single arm Plank hold/side
WoD
Pyramid Scheme (AMRAP – Rounds and Reps)
25 min AMRAP
With a partner:
-50/40 cal Echo
-40 TTB
-30 Front squats @ 60/45 kg
-20 shoulder to overhead @ 60/45 kg
-10 Wall walks
Cool Down/Cashout
Elbow/knee Side Plank Lateral Leg Lift
3 sets of 15-20 reps e/s
Rest as needed
2 sets
-:90 Echo Bike – increase pace every :30
-5 Squat to Stand
-5/side Crossbody V-ups
+
Barbell Prep
2 Sets x 6 reps each of the following movements:
-Strict Press @ 2121 tempo
-Push press w/ 2 sec pause OH
-Push Jerks
Rest as needed between sets