31. Januar 2024
Jan
31
CrossFit – Wed, Jan 31
Warm-Up
Warm-Up
2 sets
10 PVC Pipe Passthrough
10 Back Rack Good Morning
30 Single Unders
1 Wall Walk
+
Barbell Prep
1 Set x 6 reps each of the following movements:
-Snatch Grip RDL’s
-Snatch Grip Deadlifts
-Hang Snatch Shrugs
-Hang Muscle Snatch
-Hang Power Snatch
-Power Snatch
Strength / Skill
3 Snatch Grip Deadlifts + 2 Hang Power Snatches + 1 Power Snatch (Weight)
Every 2:30, for 12:30 (5 sets):
3 Snatch Grip Deadlifts + 2 Hang Power Snatches + 1 Power Snatch
2 sets at a moderate/technical load w/ good speed, then final 3 sets at a tough/challenging load. Goal is remaining power though.
WoD
Bounce Around (10 Rounds for reps)
Every minute for 10 minutes (10 rounds):
-30 Double-Unders
-Max Hang Power Clean and Jerks
60/42,5
Cooldown / Cashout
Band assisted nordic curls
3 sets of 10 reps
Rest 2 minutes between sets
Alternativ Band assisted Glute Ham Raise
