30. Juni 2023
Jun
30
CrossFit – Fri, Jun 30
Warm-Up
Warm-Up
3 Sets
:30/side Groiner Stretch
5/side eccentric box step downs
10 Empty Barbell Kang Squats
5 Squat Jumps for max height
:30/side Groiner Stretch
5/side eccentric box step downs
10 Empty Barbell Kang Squats
5 Squat Jumps for max height
*Sub straight arm plank
Strength / Skill
Back Squat (5 alternating sets of:
A1. 3 Back Squats @ 80-85%
Rest 30 seconds
A2. 3 Box Jumps (high height &land in 1/4 squat)
Rest 90 seconds)
A1. 3 Back Squats @ 80-85%
Rest 30 seconds
A2. 3 Box Jumps (high height &land in 1/4 squat)
Rest 90 seconds)
WoD
The Hangout (AMRAP – Reps)
"The Hangout"
On a 12 min clock, get as far as you can:
2 rounds:
8 hang power snatch @35/25
8 pull ups
On a 12 min clock, get as far as you can:
2 rounds:
8 hang power snatch @35/25
8 pull ups
–rest 1:00 —
2 rounds
8 hang split snatch
6 CTB pull ups
–rest 1:00 —
2 rounds
8 hang squat snatch
4 bar muscle ups
–rest 1:00 —
Note: If you finish the bar muscle up round, go back to the first couplet
Score: Number of total reps
Cooldown / Cashout
Cashout
2 sets:
60 m. KB Towel Carries – Heavy as you can, aim for unbroken
AMSAP Passive Hang on Rope
60 m. KB Towel Carries – Heavy as you can, aim for unbroken
AMSAP Passive Hang on Rope
