24. Februar 2023
Feb
24
CrossFit – Fri, Feb 24
Warm-Up
Warm-Up
12 min AMRAP @ warm up pace
30 sec per side Groiner Stretch
10 Yoga Push ups
8 Suitcase Deadlift per side
20 Single Unders
30 sec per side Groiner Stretch
10 Yoga Push ups
8 Suitcase Deadlift per side
20 Single Unders
Strength / Skill
The Yellow Snowman (Weight)
"The Yellow Snowman"
Every 2min for 3 Sets:
15 TTB Buy in
+
1 Squat Clean
Every 2min for 3 Sets:
15 TTB Buy in
+
1 Squat Clean
Score = total squat clean load.
Advanced do 25 TTB per round.
Cap each set of TTB at 1 min to ensure adequate time
to hit the clean.
WoD
The Popscicle (AMRAP – Rounds and Reps)
"The Popscicle"
9 min AMRAP:
Unbroken Complex – 5 DL + 4 Hang Squat Snatch + 3 OHS – 42,5/30
4 Wall Walks
9 min AMRAP:
Unbroken Complex – 5 DL + 4 Hang Squat Snatch + 3 OHS – 42,5/30
4 Wall Walks
*Advanced use 52,5/37,5 & Complex must be completed unbroken.
Think about using a Snatch Grip DL so that you
are already set up for the rest of the complex.
Cooldown
Cooldown
Foam Roll Quads and Hips x 3:00/side
