30. Mai 2023
Mai
30
CrossFit – Tue, May 30
Warm-Up
Warm-Up
2 Sets:
:30/side PVC Front Rack/ER Stretch
12 quadruped Scapular Push ups
9 Clean Grip DL
:30/side PVC Front Rack/ER Stretch
12 quadruped Scapular Push ups
9 Clean Grip DL
+
Snatch prep (to be done post strength pre-metcon)
1-2 sets based on time – 5 reps per movement
-Hang Snatch Shrugs
-Hang Muscle Snatch
-Hang Power Snatch
-Power Snatch
Strength / Skill
Double DB Bench Press (4 x 6-8 Dumbbell Bench Presses)
Focus: Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Max Clapping Push-Ups for 20 seconds (Max reps)
– Aim to get at least 8 reps for each set of clapping push ups.
– If needed scale to an On-Knee clapping push up or an Explosive Push up.
– If needed scale to an On-Knee clapping push up or an Explosive Push up.
4 alternating setsof:
A1) 6-8Dumbbell Bench Presses
Rest 30 seconds
A2)MaxClapping Push-Upsfor 20 seconds
Rest 2 minutes
WoD
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
For Time: 30 Snatches @60/42,4
Cooldown
Cooldown
3 Sets
Cat-Cow – 10 Slow Controlled reps
McGill Curl up x :30 hold
Bird-Dogs x 4/side
Cat-Cow – 10 Slow Controlled reps
McGill Curl up x :30 hold
Bird-Dogs x 4/side
4 alternating setsof:
A1) 6-8Dumbbell Bench Presses
Rest 30 seconds
A2)MaxClapping Push-Upsfor 20 seconds
Rest 2 minutes