6. Februar 2023
Feb
06
CrossFit – Mon, Feb 6
Warm-Up
Warm-Up
2 sets:
KB Goblet Squat w ankle rocks x 10 reps/side
BB Kang Squats x 8-10 reps
BTN Overhead Complex: 3 strict press + 3 push press + 3 split jerk
Tempo Front Squat @ 3333 x 4 reps
3 Position Clean & Jerk: 1 at mid thigh, 1 at knee 1 at 2" off ground
Strength / Skill
1 Squat Clean + 1 Front Squat + 1 Split Jerk (5 sets
1 Squat Clean + 1 Front Squat + 1 Split Jerk
Rest 2:00 between sets.
*Start @ 60-70% 1rm CJ & Build each set to a tough complex in 5 working sets)
1 Squat Clean + 1 Front Squat + 1 Split Jerk
Rest 2:00 between sets.
*Start @ 60-70% 1rm CJ & Build each set to a tough complex in 5 working sets)
WoD
WOD (3 Rounds for reps)
3 rds
2 min amrap:
25 double unders
5 DBL DB power cleans @ 50/35#
5 CTB pull ups
rest 30 sec
2 min AMRAP:
25 Double Unders
5 DBL DB Thrusters @ 50/35
5 CTB pull ups
rest 30 sec
*15 min Total time.
Score is total reps performed in each rd.
Cooldown
Cooldown
3 Sets
Cat-Cow – 10 Slow Controlled reps
McGill Curl up x :30 hold
Bird-Dogs x 4/side
Cat-Cow – 10 Slow Controlled reps
McGill Curl up x :30 hold
Bird-Dogs x 4/side
