7. Februar 2023
Feb
07
CrossFit – Tue, Feb 7
Warm-Up
Warm-Up
9 min rotating emom
1 – Suitcase Deadlift x 6/side
2 – Goblet Alt. Lunges x 8/side
3 – Burpees x 30 sec
1 – Suitcase Deadlift x 6/side
2 – Goblet Alt. Lunges x 8/side
3 – Burpees x 30 sec
Strength / Skill
Pull-Ups @ 41×0 (Weight)
A. Strict pull up @ 41×0; 4-5 reps x 4 sets; rest 2 min
add weight if needed.
add weight if needed.
WoD
WOD (Time)
"Meet me at the bar"
5 rounds for time:
10 power snatch 42,5/30
10/8 cal row
10 barbell front rack alternating reverse lunge
*10 min cap
5 rounds for time:
10 power snatch 42,5/30
10/8 cal row
10 barbell front rack alternating reverse lunge
*10 min cap
Cooldown
Cooldown
2-3 Sets
Horse Stance Squat @5151 x 3-4 reps
Table Hold x 30sec (ensure as much hip extension as possible)
LAX Ball Psoas and Diaphragm Release x 1min/side
Horse Stance Squat @5151 x 3-4 reps
Table Hold x 30sec (ensure as much hip extension as possible)
LAX Ball Psoas and Diaphragm Release x 1min/side
