27. Juni 2023
Jun
27
CrossFit – Tue, Jun 27
Warm-Up
Warm-Up
4 Sets
:20/side Pigeon pose
5 Inchworms
8 barbell romanian deadlifts with 2 sec negative
8 barbell Strict Press
:20/side Pigeon pose
5 Inchworms
8 barbell romanian deadlifts with 2 sec negative
8 barbell Strict Press
+
Clean Technical warm up
3 Sets starting with empty bar
2 Hang muscle Cleans + 2 Hang Power Cleans
*The goal of this is to dial in the shoulder shrug into the front rack
Strength / Skill
1 Power Clean + 1 Hang Power Clean + 2 Jerks (Every 2:00×6 sets:
1 Power Clean + 1 Hang Power Clean + 2 jerks
– aim to build to 85% 1rm PC+J)
1 Power Clean + 1 Hang Power Clean + 2 jerks
– aim to build to 85% 1rm PC+J)
WoD
Up, Down, Side to Side (2 Rounds for reps)
"Up, Down, Side to Side"
2 sets:
4 min AMRAP
8 lateral burpees over bar
4 deadlifts @102.5/70
2 sets:
4 min AMRAP
8 lateral burpees over bar
4 deadlifts @102.5/70
-rest 2 minutes-
Cooldown / Cashout
Cashout
A1. Straight leg Hip extension x 8
A2. Straight leg Hip Abductions x 8
A3. Straight leg Hip Adductions x 8
Perform all 3 continuous on one side, then the other x 2 sets/side
A2. Straight leg Hip Abductions x 8
A3. Straight leg Hip Adductions x 8
Perform all 3 continuous on one side, then the other x 2 sets/side
