31. Juli 2023
Jul
31
CrossFit – Mon, Jul 31
Warm-Up
Warm-Up
AMRAP 6-8 minutes @warm up pace
:30 Machine of choice
:15/side PVC Front Rack Stretch
5 Empty Bar Front Squats
5 Empty Bar push press
10 Plank shoulder taps (5/side)
:30 Machine of choice
:15/side PVC Front Rack Stretch
5 Empty Bar Front Squats
5 Empty Bar push press
10 Plank shoulder taps (5/side)
Strength / Skill
Clean and Jerk (2 sets of 1.1.1 reps @ 73-83%
Rest 2 minutes between sets)
Rest 2 minutes between sets)
Front Squat (1 rep @ 83% of 3RM from last week
–Rest 30 sec–
Then complete 2 reps
–Rest 30 sec–
Then complete 3 reps
–Rest 30 sec & continue to add 1 rep until you reach an 9/10 RPE, leaving 1 reps in the tank for
the day.)
–Rest 30 sec–
Then complete 2 reps
–Rest 30 sec–
Then complete 3 reps
–Rest 30 sec & continue to add 1 rep until you reach an 9/10 RPE, leaving 1 reps in the tank for
the day.)
*Put the bar back in the rack during the rest break.
WoD
Seven Up 2 (AMRAP – Rounds and Reps)
As Many Rounds and Reps as possible in 7 minutes:
7 Hand Release Push-Ups
7 V-Ups
7 Squat Jumps
7 Hand Release Push-Ups
7 V-Ups
7 Squat Jumps
Cooldown / Cashout
Cooldown
2 Sets for quality
5/side Hip CARs
8/side quadruped adductor Rocks
:30/side pigeon Stretch
5/side Hip CARs
8/side quadruped adductor Rocks
:30/side pigeon Stretch
*Rest 30 seconds between periods
*73,78,83% 1RM Waves – each rep add 5% to bar – should be very technical & completable