26. Juni 2023
Jun
26
CrossFit – Mon, Jun 26
Warm-Up
Warm-Up
3 Sets
200m Jog
10 PVC Passtrhoughs
10 circular Scap Pull ups
5 Ring Rows
5 PVC OHS @2121 tempo
200m Jog
10 PVC Passtrhoughs
10 circular Scap Pull ups
5 Ring Rows
5 PVC OHS @2121 tempo
Strength / Skill
3 strict (weighted) Pull-Ups (10 Rounds for reps)
You have to perform 3 strict weighted or unweighted reps.
Scoring System
– if weighted, note added kilos (e. g. 12er KettleBell = "12" kg)
– if performed bodyweight/w(out added weight) note "0"
– if performed w/ band choose "Scaled"
Scoring System
– if weighted, note added kilos (e. g. 12er KettleBell = "12" kg)
– if performed bodyweight/w(out added weight) note "0"
– if performed w/ band choose "Scaled"
WoD
Nancy Prep (Time)
"Nancy Prep"
5 sets:
400m run
10 Overhead squats @52.5/35
–rest 60 sec after sets 1,2
–rest 90 sec after sets 3,4
5 sets:
400m run
10 Overhead squats @52.5/35
–rest 60 sec after sets 1,2
–rest 90 sec after sets 3,4
Cooldown / Cashout
Cooldown
5 min Recovery Walk
Cycling Side-Side Down Dog Calf Stretch x 1:00
Cycling Side-Side Down Dog Calf Stretch x 1:00
3 Weighted Pull-Ups @ Max Load
*Build to a 3 RM
*RETEST – compare to 3/13/23