27. März 2024
Mrz
27
CrossFit – Wed, Mar 27
Warm-Up
Warm-Up
Strength/Skill
1 Power Clean + 1 Hang Power Clean (Every 90 seconds, for 4:30 (3 sets):
Power Clean + Hang Power Cleans @ 75-80%)
Power Clean + Hang Power Cleans @ 75-80%)
WoD
Sprinty (AMRAP – Rounds and Reps)
On a 18 minute clock:
EMOM x 6
Min 1 – 40 sec row cals
Min 2 – 20 sec max rep hang squat cleans @ 60/42,5kg
EMOM x 6
Min 1 – 40 sec row cals
Min 2- 20 sec max rep thrusters @ 60/42,5kg
EMOM x 6
Min 1- 40 sec row cals
Min 2- 20 sec max rep power cleans @ 60/42,5kg
Cool Down/Cashout
Stretching
Static stretching:
5 slow controlled joint rotations/side:
– Ankles
-Knees
-Hips
2 sets
-1:00 Row
-:30/side PVC Front rack stretch
-5 PVC Front Squats @ 2222 tempo
-10 No push up burpees
+
Strength Prep
2-3 Sets
-3 Hang Power Cleans + 3 Front Squats
w/ Light load focusing on technical aspects of clean