6. Mai 2023
Mai
06
CrossFit – Sat, May 6
Warm-Up
Warm-Up
With partner:
Partner 1: Accumulate Rowing distance @Warm up intensity (60-70%)
Partner 2 – 1 Round of:
8 Med ball Thrusters w/ pause at extension
8/side DB High Pulls
8/side Alt. Reverse Lunges
Partner 1: Accumulate Rowing distance @Warm up intensity (60-70%)
Partner 2 – 1 Round of:
8 Med ball Thrusters w/ pause at extension
8/side DB High Pulls
8/side Alt. Reverse Lunges
*Once Partner 2 finishes, athletes will switch until both have done 3 Rounds of Warm up
WoD
Lean on Me (Time)
"Lean on Me"
Partner Metcon
2000/1600m row
Partner Metcon
2000/1600m row
into :
10 rounds:
10 wall balls @20/14lb to 10/9 ft
10 Single arm DB hang clean and jerk i/t 22.5/15kg
10 single DB lunge i/t 22.5/15kg
Into:
2000/1600m row
TC=30 min.
– alternate rows every 250/200m
– alternate per movement during the rounds
Strength / Skill
Dumbbell Zottman’s Curls (12-15 Dumbell Zottmann’s Curls)
Dumbbell Skull Crushers (12-15Dumbbell Skull Crushers)
2 alternating setsof:
A1) 12-15 Dumbell Zottmann’s Curls
Rest 30 seconds
B2) 12-15Dumbbell Skull Crushers
Rest 30 seconds
Cooldown
Max Passive Hang on Bar (Time)
8 min Clock:
Max Passive Hang on Bar, continue until one remains!
*If you stop early, rest 40-60 sec then perform 10-20 more sec. Repeat this until 8 min mark.
Max Passive Hang on Bar, continue until one remains!
*If you stop early, rest 40-60 sec then perform 10-20 more sec. Repeat this until 8 min mark.
Score: time in seconds of longest hold.
2 alternating setsof:
A1) 12-15 Dumbell Zottmann’s Curls
Rest 30 seconds
B2) 12-15Dumbbell Skull Crushers
Rest 30 seconds