27. März 2023
Mrz
27
CrossFit – Mon, Mar 27
Warm-Up
Warm-Up
3 Sets:
:30/side Samson Stretch/Lunge
:30 Speed Steps
10 Medball Kang Squat
5 Max Height Wallballs
:30/side Samson Stretch/Lunge
:30 Speed Steps
10 Medball Kang Squat
5 Max Height Wallballs
Strength / Skill
Front Squat (Within 10 minutes:
1 Front Squat @ 85-87%)
1 Front Squat @ 85-87%)
Deadlift (Within 10 minutes:
1 Deadlift @ 85-87%)
1 Deadlift @ 85-87%)
Strength (A-B)
A)
Within 10 minutes:
1 Front Squat @ 85-87%
B)Within 10 minutes:
1 Deadlift @ 85-87%
WoD
Heave-Throw (Time)
"Heave-Throw"
For Time:
15-12-9 Deadlift 110/75
45-36-27 Wall ball
For Time:
15-12-9 Deadlift 110/75
45-36-27 Wall ball
Cooldown
Cooldown
5-3-1 reps of:
:10 Curl up isometric Hold; Rest :20 between reps
:10/side Side plank Hold; Rest :20 between reps
:10/side Bird Dog Iso Hold; Rest :20 between reps
:10 Curl up isometric Hold; Rest :20 between reps
:10/side Side plank Hold; Rest :20 between reps
:10/side Bird Dog Iso Hold; Rest :20 between reps
Strength (A-B)
A)
Within 10 minutes:
1 Front Squat @ 85-87%
B)Within 10 minutes:
1 Deadlift @ 85-87%