7. Februar 2024
Feb
07
CrossFit – Wed, Feb 7
Warm-Up
Warm-Up
2 Sets
-250m Row @progressive pace each set
-5 Inchworms to yoga push up
-10 Barbell or PVC Good Mornings
-:15 Hollow Hold
+
Clean prep
1 Set x 6 reps each of the following movements:
-Clean Grip RDL’s
-Clean Grip Deadlifts
-Hang Clean Shrugs
-Hang Muscle Clean
-Hang Power Clean
-Power Clean
Strength / Skill
Power Clean (Set 1: 1.1.1 reps @ 73%
Set 2: 1.1.1 reps @ 77%
Set 3: 1.1.1 reps @ 81%
Set 4: 1.1.1 reps @ 84%
Rest 2 minutes between sets
)
Set 2: 1.1.1 reps @ 77%
Set 3: 1.1.1 reps @ 81%
Set 4: 1.1.1 reps @ 84%
Rest 2 minutes between sets
)
WoD
Taylor’s Version (AMRAP – Rounds and Reps)
AMRAP 13 minutes:
-Row 30 calories
-15 Deadlifts @ 70/45 kg
-10 Hang Power Cleans @70/45 kg
Cooldown / Cashout
Hamstring Curl on Rowers + Single Leg Wall Sit
2 alternating sets of:
A1. 8 Hamstring Curl on Rowers (2020 tempo)
Rest 1 minute
A2. Single Leg Wall Sit for 15 seconds e/s
Rest 1 minute
