24. Juli 2023
Jul
24
CrossFit – Mon, Jul 24
Warm-Up
Warm-Up
2 sets:
10 Squatting Quad Ankle Rocks/side
8-10 Barbell Kang Squats
Behind the Neck Overhead Complex:
3 strict press + 3 push press + 3 split jerk
1 Tempo Front Squat @ 3333
3 Position Clean & Jerk: 1 at mid thigh, 1 at knee 1 at 2" off ground
10 Squatting Quad Ankle Rocks/side
8-10 Barbell Kang Squats
Behind the Neck Overhead Complex:
3 strict press + 3 push press + 3 split jerk
1 Tempo Front Squat @ 3333
3 Position Clean & Jerk: 1 at mid thigh, 1 at knee 1 at 2" off ground
Strength / Skill
Pause Clean and Jerk (2 sets of 1.1.1 reps @ 65-75%
Rest 2 minutes between sets
Rest 2 minutes between sets
*Rest 20 seconds between periods
*Set 1 = 1 sec pause at knee, set 2 = 1 sec pause at 2″ below knee (bologna))
Front Squat (Front squat
1 rep @ 80% of 3RM from last week
–Rest 30 sec–
Then complete 2 reps
–Rest 30 sec–
…)
1 rep @ 80% of 3RM from last week
–Rest 30 sec–
Then complete 2 reps
–Rest 30 sec–
…)
WoD
Just the Bar (Time)
"Just the Bar"
3-5-7-5-3 Reps for Time:
Barbell Thruster @ 52,5/37,5
Power Snatch @ 52,5/37,5
3-5-7-5-3 Reps for Time:
Barbell Thruster @ 52,5/37,5
Power Snatch @ 52,5/37,5
Time Cap: 7 minutes
Cooldown / Cashout
Cooldown
Cooldown – Lower Body Stretch
Accumulate 2:00 in Frog Stretch
+
Accumulate 2:00/side deep lunge+ hip rotations
Accumulate 2:00 in Frog Stretch
+
Accumulate 2:00/side deep lunge+ hip rotations
Front squat
1 rep @ 80% of 3RM from last week
–Rest 30 sec–
Then complete 2 reps
–Rest 30 sec–
Then complete 3 reps
–Rest 30 sec & continue to add 1 rep until you reach an 9/10 RPE, leaving 1 reps in the tank for the day. *Put the bar back in the rack during the rest break.