4. September 2023
Sep
04
CrossFit – Mon, Sep 4
Warm-Up
Warm-Up
2-3 Sets
:30 Machine of choice
:15/side PVC Front Rack/ER Stretch
5 Empty Bar Front Squats
5 Empty Bar push press
10 arch to hollow Swings
:30 Machine of choice
:15/side PVC Front Rack/ER Stretch
5 Empty Bar Front Squats
5 Empty Bar push press
10 arch to hollow Swings
Strength / Skill
Paused Front Squat (Every minute for 8 minutes (8 rounds):
2-3 Pause Front Squats @ 45-55%)
2-3 Pause Front Squats @ 45-55%)
WoD
Heads Up 7 Up (Time)
"Heads Up 7 Up"
4 Rounds for Time:
7 Power Cleans @60/42,5
7 Chest-to-Bar Pull-Ups
7 Front Squats
7 Toes to Bars
7 Shoulder to Overheads
7 Bar Facing Burpees
4 Rounds for Time:
7 Power Cleans @60/42,5
7 Chest-to-Bar Pull-Ups
7 Front Squats
7 Toes to Bars
7 Shoulder to Overheads
7 Bar Facing Burpees
Rest 1 minute between each round
Time Cap: 15 minutes
Cooldown / Cashout
Incline Bench DB Y-T-W’s (10-12 reps each – alternating x 3 sets)
*technique focus, around 45-50% 1RM – 1 sec pause in bottom of each rep