26. Mai 2023
Mai
26
CrossFit – Fri, May 26
Warm-Up
Warm-Up
Line Drill – 7,5 m. Each Drill x 1 set through
Knee Hug March
Lunge to Lizard
SL RDL to Kick
Lateral Lunge w Jump
Hurdle Walk Overs
Backward Hurdle Walk Overs
Butt Kicks
High Knee
Knee Hug March
Lunge to Lizard
SL RDL to Kick
Lateral Lunge w Jump
Hurdle Walk Overs
Backward Hurdle Walk Overs
Butt Kicks
High Knee
+
Snatch Prep x 2 sets (1 set w/ PVC, 1 set with Barbell)
5 Reps Each Movement
Snatch Grip RDL
Hang Snatch Grip Shrugs
Hang Muscle Snatch
Power Snatch
Strength / Skill
1 Power Snatch + 2 Hang Power Snatches (Every 2 minutes, for 10 minutes (5 sets):
1 Power Snatch + 2 Hang Power Snatches)
1 Power Snatch + 2 Hang Power Snatches)
WoD
Fork in the Road (Time)
"Fork in the Road"
For time:
Completed with any rep scheme you want:
80/64 cal row
60 hspu
40 shuttle runs
For time:
Completed with any rep scheme you want:
80/64 cal row
60 hspu
40 shuttle runs
Time Cap: 18 minutes
*1 shuttle run = 7.5m down + 7.5m back
Cooldown
Cooldown
5-10 min easy spin on choice machine or walk
Every 2 minutes, for 10 minutes (5 sets):
1 Power Snatch + 2 Hang Power Snatches
– Build across sets on the power snatches with a goal of reaching about 80% of 1RM on the last set.