30. Januar 2023
Jan
30
CrossFit – Mon, Jan 30
Warm-Up
Warm-Up
3 Sets
PVC Pipe Passthrough x 10
Groiner Stretch x :20/side
PVC Tempo OHS x 5 reps @3232 tempo
4 x 7,5 m. Shuttle Runs (1 Shuttle-Run 2 x 7,5 m. = 15 m. i/t)*
PVC Pipe Passthrough x 10
Groiner Stretch x :20/side
PVC Tempo OHS x 5 reps @3232 tempo
4 x 7,5 m. Shuttle Runs (1 Shuttle-Run 2 x 7,5 m. = 15 m. i/t)*
*1st round easy, 2nd round Moderate, 3rd Round Hard pace
+
BB Prep:
1 Set x 6 reps each of the following movements:
-Snatch Grip RDL’s
-Snatch Grip Deadlifts
-Hang Snatch Shrugs
-Hang Muscle Snatch
-Squatting Quad Ankle Rocks
-Heaving Snatch Balance
-Overhead Squats
-Snatch Pull Unders
-Hang Power Snatch
-Hang Squat Snatch
-Power Snatch
-Squat Snatch
Strength / Skill
WoD
1 Squat-Snatch + 2 Hang-Squat-Snatches (Weight)
Cooldown
WOD (Max reps)
"Run to squats"
6 min amrap:
4 shuttle runs (7,5 m. down and back = 1 shuttle run)
8 med ball squat cleans
6 min amrap:
4 shuttle runs (7,5 m. down and back = 1 shuttle run)
8 med ball squat cleans
rest 2 min
4 min amrap:
4 shuttle runs
8 wall balls
rest 2 min
2 min amrap:
4 shuttle runs
8 wall balls to higher target
Cooldown
KB Calf Smash x 4 min per side slowly working from achilles up to knee
