27. Februar 2023
Feb
27
CrossFit – Mon, Feb 27
Warm-Up
Warm-Up
2 Sets
PVC Pipe Passthrough x 10
PVC Pipe Sotts Press x 5 reps (as low in squat as possible to
press out)
SA KB Swing x 8/side
Row 1 min @moderate pace
PVC Pipe Passthrough x 10
PVC Pipe Sotts Press x 5 reps (as low in squat as possible to
press out)
SA KB Swing x 8/side
Row 1 min @moderate pace
Snatch Prep with Barbell:
1 Set x 6 reps each of the following movements:
-Snatch Grip RDL’s
-Snatch Grip Deadlifts
-Hang Snatch Shrugs
-Hang Muscle Snatch
-Squatting Quad Ankle Rocks
-Heaving Snatch Balance
-Overhead Squats
-Snatch Pull Unders
-Hang Power Snatch
-Hang Squat Snatch
-Power Snatch
-Squat Snatch
Strength / Skill
Snatch (EMOM x 5
1 Snatch @80-85%)
1 Snatch @80-85%)
Snatch (Every 90s x 4
1 Snatch @90-95%)
1 Snatch @90-95%)
*View this as a continuous build across
Take a 1:00 reset between each to reset clock/adjust weights
Snatch (Every 2 min x 3
1 Snatch @95%+)
1 Snatch @95%+)
*View this as a continuous build across
Take a 1:00 reset between each to reset clock/adjust weights
WoD
Turn up the volume (10 Rounds for reps)
"Turn up the volume"
EMOM x 10:
Min 1: 20 sec AMRAP Row Calories
Min 2: 20 sec AMRAP Dual-DB Thrusters – 22,5/15
*Each set completed add 5 seconds of work, IE – :20, :25, :30, :35, :40
EMOM x 10:
Min 1: 20 sec AMRAP Row Calories
Min 2: 20 sec AMRAP Dual-DB Thrusters – 22,5/15
*Each set completed add 5 seconds of work, IE – :20, :25, :30, :35, :40
Cooldown
Cooldown
2 min Machine of choice to regulate breathing
Prone Scorpion twist x 6/side slow and controlled moving
Prone Scorpion twist x 6/side slow and controlled moving
*View this as a continuous build across
Take a 1:00 reset between each to reset clock/adjust weights