30. Oktober 2023
Okt
30
CrossFit – Mon, Oct 30
Warm-Up
Warm-Up
2 Sets
– 10 PVC Passthroughs
– 5 PVC Kang Squats w/ 1 sec pause in each position
– 10 Scap Push ups
+
2 sets:
– 10 reps/side Squatting Quad Ankle Rocks
– 8-10 reps BB Kang Squats
– 8-10 reps BTN Snatch Grip Push Presses
– 2 reps Tempo OHS @ 3333
– 1 rep 3 Position Snatch: 1 at mid thigh, 1 at knee 1 at 2″ off ground
Rest as needed, then repeat
+
Workout prep:
2 sets
– 3 Deadlifts
– 5 HR Push ups
Set 1 @ warm up load
Set 2 @ working load
Strength / Skill
3 Snatches + 2 Overhead Squats + 1 Hang Squat Snatches (Weight)
3 Snatches + 2 Overhead Squats + 1 Hang Squat Snatches @ Max Load
WoD
Up Down (10 Rounds for reps)
10 Rounds for Time:
5 Deadlifts @ 102/70 kg
10 Hand Release Push-Ups
Time Cap: 11 minutes
Cooldown / Cashout
Glute-Ham Raises (Weight)
3 sets of 4-6 reps
Rest 45 seconds between sets