6. März 2023
Mrz
06
CrossFit – Mon, Mar 6
Warm-Up
Warm-Up
2 Sets:
Bottom of Squat thoracic rotations x 4/side
Forearm Side plank w/ leg lifts x 4/side
Banded Lat Stretch x :30/side
Row 250m
Bottom of Squat thoracic rotations x 4/side
Forearm Side plank w/ leg lifts x 4/side
Banded Lat Stretch x :30/side
Row 250m
Strength / Skill
Clean and Jerk (A. Primer – 5 min EMOM
1 Tall Clean + 1 Pressing Split Jerk (empty bar)
+
B. Every 90 sec x 6 sets
1 Clean and Jerk
*Start at ~70% and add until top set for the day)
1 Tall Clean + 1 Pressing Split Jerk (empty bar)
+
B. Every 90 sec x 6 sets
1 Clean and Jerk
*Start at ~70% and add until top set for the day)
WoD
WOD (Time)
3 rounds for time:
500m row
15 OHS, 60/42,5
500m row
15 OHS, 60/42,5
Cooldown
Cooldown
2 min easy machine cooldown
Accumulate 20 Prone Scap Swimmers
Accumulate 20 Prone Scap Swimmers
