4. März 2024
Mrz
04
CrossFit – Mon, Mar 4
Reminder: bitte gebt die Scores der Open Workouts bis spätestens Montag 20 Uhr ab.
Reminder: please hand in the scores of the Open Workouts by Monday 8 pm at the latest.
Reminder: please hand in the scores of the Open Workouts by Monday 8 pm at the latest.
Warm-Up
Warm-Up
2 sets:
10 reps/side Squatting Quad Ankle Rocks
-10 Barbell Kang Squats
-4 Tempo Front Squat @ 3333
-3 Position Clean & Jerk: 1 at mid thigh, 1 at knee, 1 at 2″“ off ground
+
Workout prep:
-2 sets
-3 Clean and Jerks
-6 Wallballs
Rest 1:00 between sets
Strength / Skill
Front Squat (Within 15 minutes:
4 Front Squats @ Max Load
Between each attempt, perform 10 pvc pass through)
4 Front Squats @ Max Load
Between each attempt, perform 10 pvc pass through)
WoD
Rise Up (AMRAP – Rounds and Reps)
*Cycle Test*
AMRAP 8 minutes:
-6 Clean and Jerks @ 60/42,5
-18 Wall Ball Shots to Target
Cooldown / Cashout
Duck Walk
30 Meter Duck Walk
