24. November 2023
Nov
24
CrossFit – Fri, Nov 24
Warm-Up
Warm-Up
3 Sets
– :30/side lunging Samson Stretch
– :30 Back Rack elbow pumps
– 10 Empty Barbell Kang Squats
– 5 Muscle Cleans
+
Workout Prep
1-2 sets
– 6 Hang power cleans
– 4 Front Squats
– 2 Front rack Lunges (1/side)
Rest as needed between sets
Strength / Skill
Front Squat (Every 2:30, for 10 minutes (4 sets):
5 Front Squats
Loads per set (by %): 60, 70, 75, 80)
5 Front Squats
Loads per set (by %): 60, 70, 75, 80)
WoD
Bardio (3 Rounds for reps)
3 Rounds for Time:
20 Hang Power Cleans @ 43/30 kg
15 Back Squats @ 43/30 kg
10 Back Rack Walking Lunge Steps @ 43/30 kg
Time Cap: 9 minutes
Cooldown / Cashout
L-Sit + GHD Sit – Ups (AMRAP – Rounds)
AMRAP 10 minutes:
– L-Sit for 30 seconds
– 15 GHD Sit-Ups
