6. Januar 2024
Jan.
06
CrossFit – Sat, Jan 6
Warm-Up
Warm-Up
2 rds
– 1 min. Bike/row (1 rd bike & 1 rd row)
– 10 Toe Touch Jumping Jacks
– 8 Elbow Punches e/s
– 8 Good Morning*
– 6 Broad Jumps
– 6 Hollow Rocks
*2. rd: Perform Hang Muscle Clean (stick or bar)
Strength / Skill
Power Clean (On a 20:00 running clock:
Build to a Heavy 1-Rep Power Clean (not a 1 RM -> no failure))
Build to a Heavy 1-Rep Power Clean (not a 1 RM -> no failure))
WoD
NCFit (Time)
5 rds (for time)
– 32 DUs (50 SUs)
– 18 T2Bs
– 9 Hang Power Cleans (50/75)
Cooldown / Cashout
Swole & Flexi
2 rds
– 1 min. Seated Forward-Fold
– 1 min. Couch-Stretch e/s
