30. August 2024
Aug.
30
CrossFit – Fri, Aug 30
Warm-Up
Warm-Up
2 ROUNDS
1:00 EZ Rowing
10 Wide Stance Good Morning
10 Air Squat
10 PVC Pass Through
10 BTN PVC Press
10 BTN PVC Elbow Punches
Into…
1 ROUND
250 M Row
7 Hang Power Clean
7 Front Squats
7 Hang Power Snatch
7 OH Squats
Strength – Performance
Overhead Squat (ON AN 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Overhead Squat
)
Strength – Fitness
Front Squat (ON AN 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Front Squat
)
(Score is Weight)
Workout – Performance
FOR TIME (Time)
1000/800m Row
50 Overhead Squats (95/65)
1000/800m Row
(Score is Time)
KG BB: (42.5/30)
Workout – Fitness
FOR TIME (Time)
750/600m Row
50 Front Squats (95/65)
750/600m Row
(Score is Time)
KG BB: (42.5/30)
Optional Cool Down – All
2-3 SETS FOR QUALITY
5 Up Dog to Down Dog
1:00/1:00 Empty Barbell Quad Smash
100m EZ Row
-Rest as Needed b/t Sets-
(No Measure)
(Score is Weight)