8. Mai 2023
Mai
08
CrossFit – Mon, May 8
Warm-Up
Warm-Up
2 Sets
:30 Row @easy pace
:30 Supinated Deadhang
:30 Row @moderate pace
6/side samson Lunge
:30 Row @hard pace
5 Squat Jumps for height
:30 Row @easy pace
:30 Supinated Deadhang
:30 Row @moderate pace
6/side samson Lunge
:30 Row @hard pace
5 Squat Jumps for height
Strength / Skill
Shoulder Press (Within 10 minutes:
Build to heavy 1 Shoulder Press)
Build to heavy 1 Shoulder Press)
20 Front-Squats for time (Time)
For Time:
20 Front Squats @ 92,5/60
20 Front Squats @ 92,5/60
Scaling:
– Use 60-65% of 1RM for the Front Squats.
This is meant to be a weight that will need to be broken 2-3 times throughout the 20 reps.
WoD
Chippy (Time)
"Chippy"
For Time:
Row 60 calories
50 Kettlebell Swings @ 24/16 kg
40 Double-Unders
30 Single Arm Kettlebell Overhead Squats @ 24/16 kg
20 Chest-to-Bar Pull-Ups
For Time:
Row 60 calories
50 Kettlebell Swings @ 24/16 kg
40 Double-Unders
30 Single Arm Kettlebell Overhead Squats @ 24/16 kg
20 Chest-to-Bar Pull-Ups
Time Cap: 15 minutes
Cooldown
Cash-Out (2 Rounds for reps)
Plate Pinch Carries – 2 sets x 30 m. @tough weight you can do unbroken
Rest :90
-recommended weights for plate pinch; 15 for men, 10 for women
Rest :90
-recommended weights for plate pinch; 15 for men, 10 for women
Build to a heavy single for the day in 3 attempts; One attempt every 3 minutes *attempts start above 85%
– The three attempts do not include warm up sets so spend about 5 minutes building up to 85% before starting attempts