6. März 2024
Mrz
06
CrossFit – Wed, Mar 6
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 rounds:
-20 seconds pogo jumps
-10 seconds rest
-20 seconds speed steps
-10 seconds rest
-20 seconds timing drill (jump and tap thighs twice each jump)
Rest 1 min
+
2 sets:
-10 PVC Passthroughs
-8 BTN Snatch Grip Strict Press
-10 Snatch Grip RDLs
-3 Pause Power Snatch with Empty bar
Pause for 2 sec @ knee on each pull
Strength / Skill
Power Snatch + Hang Power Snatch (Weight)
Every 75 seconds, for 6:15 (5 sets):
starting around 70-75% 1RM PS – increase load each set based on quality technique.
WoD
Rinse and Repeat (AMRAP – Reps)
4 sets:
2 minute window to complete:
-50 double unders
-10 deadlifts @ 225/155lb (102/70kg)
-Max bar facing burpees in remaining time
rest 1 minute
Score = total burpees
Cooldown / Cashout
Eccentric Box Step Downs
6 sets of 3 reps
Rest as needed
