29. März 2023
Mrz
29
CrossFit – Wed, Mar 29
Warm-Up
Warm-Up
2 min Machine of choice
+
Then 2 Sets:
10 PVC Pipe Passthrough/PVC OHS*
10 Goblet Good Morning @3111
10 Kip Swings
*Switch movement on second set
+
BB Prep:
1 Set x 5 reps each of the following movements:
-Snatch Grip Deadlifts
-Hang Muscle Snatch
-Heaving Snatch Balance
-Overhead Squats
-Hang Power Snatch
-Power Snatch
Strength / Skill
5 Power-Snatches unter fatigue (Shuttle-Runs & Burpees) (Time)
Strength/Skill
5 Rounds for Time:
5 Shuttle Runs
10 Bar Facing Burpees
5 Power Snatches @ 60/42,5
Rest 1 minute between each round
5 Rounds for Time:
5 Shuttle Runs
10 Bar Facing Burpees
5 Power Snatches @ 60/42,5
Rest 1 minute between each round
-This is a mixed strength session to practice moving a barbell under cardio fatigue
-The focus is the barbell, the other movement should be treated as a buy in to get the heart rate
up
-Scale the barbell weight to something that can be done unbroken
WoD
Escalating Descent (Time)
"Escalating Descent"
For Time:
50 Dumbbell Push Presses @ 22,5/15
40 Dual Dumbbell Front Squats
30 Devil’s Presses
20 Bar Muscle-Ups
For Time:
50 Dumbbell Push Presses @ 22,5/15
40 Dual Dumbbell Front Squats
30 Devil’s Presses
20 Bar Muscle-Ups
Cooldown
Cooldown
Every minute for 6 minutes (2 rounds):
Minute 1
10-12 Banded Face Pulls
Minute 2
10-12 Banded Pull Aparts
Minute 3
10-12 Standing Bent Overhead Y Raises
– Standing Banded Overhead Y Raises: reps w/ light DB’s
Minute 1
10-12 Banded Face Pulls
Minute 2
10-12 Banded Pull Aparts
Minute 3
10-12 Standing Bent Overhead Y Raises
– Standing Banded Overhead Y Raises: reps w/ light DB’s
