28. Juli 2023
Jul
28
CrossFit – Fri, Jul 28
Warm-Up
Warm-Up
2:00 machine of choice
:30/side Pigeon Stretch
:30 Overhead lat stretch on wall
:30/side Pigeon Stretch
:30 Overhead lat stretch on wall
+
2 sets:
10 reps/side Squatting Quad Ankle Rocks
8 reps Barbell Kang Squats
8 reps BTN Snatch Grip Push Presses
2 reps Tempo OHS @ 3333
1 rep 3 Position Snatch: 1 at mid thigh, 1 at knee 1 at 2" off ground
Rest as needed, then repeat
Strength / Skill
Snatch Pull + Hang Snatch Pull + Snatch (Every 90 seconds, for 9 minutes (6 sets):
Snatch Pull + Hang Snatch Pull + Snatch @ 80-85%)
Snatch Pull + Hang Snatch Pull + Snatch @ 80-85%)
WoD
Up and Over (Time)
"Up and Over"
For Time:
24 Box Jump Overs
12 Clean and Jerks @60/42,5
18 Box Jump Overs
9 Clean and Jerks @60/42,5
12 Box Jump Overs
6 Clean and Jerks @60/42,5
For Time:
24 Box Jump Overs
12 Clean and Jerks @60/42,5
18 Box Jump Overs
9 Clean and Jerks @60/42,5
12 Box Jump Overs
6 Clean and Jerks @60/42,5
Time Cap: 11 minutes
Cooldown / Cashout
Cooldown
Upper body stretch
2 Sets
A1. Banded lat stretch x 1:00/side
A2. Prone Chest stretch with bent arm x :30/side
A3. Thread the Needle stretch x :30/side
Rest as needed between sets
2 Sets
A1. Banded lat stretch x 1:00/side
A2. Prone Chest stretch with bent arm x :30/side
A3. Thread the Needle stretch x :30/side
Rest as needed between sets
*start on lower end of % and increase each set. The snatch pull & hang snatch pull will be unbroken w/
short pause/reset at the hang. Then drop & reset before the snatch.