3. Februar 2024
Feb
03
CrossFit – Sat, Feb 3
Warm-Up
Warm-Up
With a Partner
Partner 1 – Row 500m
Partner 2 – AMRAP until P1 finishes
-10 Banded Pull aparts
-8/side DB Suitcase DL
-6/side alternating crossbody V-ups
Strength / Skill
DB Push-Ups (Time)
For time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
DB Push-Ups
22.5/15 per hand
5 sec Chin Over Bar Hold after each set
WoD
Roaring Twenties (AMRAP – Rounds and Reps)
Partner 20 minute AMRAP:
-20 cal row while partner holds plank on elbows
-20 toes to bar while partner holds two DBs in farmers position 22.5/15kg
-20 single arm DB hang power snatches 22.5/15kg while partner hangs from bar
split work however
Cooldown / Cashout
Half Kneeling Banded Rows + Half Kneeling Banded Presses
Every 90 seconds for 6 minutes (2 rounds):
Minutes 0:00-1:30
10 Half Kneeling Banded Rows
Minutes 1:30-3:00
10 Half Kneeling Banded Presses
10/side for both
Incline Bench Dumbbell Y-T-Ws
Incline Bench Dumbbell Y-T-Ws
3 sets of 10-12 reps
Rest as needed
e/s
TC 10 minutes