8. September 2023
Sep
08
CrossFit – Fri, Sep 8
Warm-Up
Warm-Up
2 min Machine of choice
Then 2 Sets
10 PVC Pipe Passthrough
8 Empty Bar Back Squat @2020 tempo
2 Wall walks
Then 2 Sets
10 PVC Pipe Passthrough
8 Empty Bar Back Squat @2020 tempo
2 Wall walks
+
Barbell Prep
1 Set x 6 reps each of the following movements:
-Snatch Grip RDL’s
-Snatch Grip Deadlifts
-Hang Snatch Shrugs
-Hang Muscle Snatch
-Squatting Quad Ankle Rocks
-Heaving Snatch Balance
-Overhead Squats
-Hang Power Snatch
-Power Snatch
Strength / Skill
Snatch (1 Snatch @ Max Load
Find a max for the day)
Find a max for the day)
WoD
Shoulder Lean (Time)
"Shoulder Lean"
For Time:
30 Deadlifts @ 70/47,5
30 Handstand Push-Ups
20 Hang Power Cleans
20 Handstand Push-Ups
10 Overhead Squats
10 Handstand Push-Ups
For Time:
30 Deadlifts @ 70/47,5
30 Handstand Push-Ups
20 Hang Power Cleans
20 Handstand Push-Ups
10 Overhead Squats
10 Handstand Push-Ups
Time Cap: 11 minutes
Cooldown / Cashout
Band Assisted Glute Ham Raises (Weight)
Use band for assistance at top of rep, focus on squeezing/contracting hamstrings hard.
scoring:
weight = color of band (red = 6; black = 5, violet = 4; blue = 3; green = 2; thick blue = 1); @bodyweight / without band = 7)
Band Assisted Glute Ham Raises: 4-6 reps x 4 sets; rest 1-2 min – slow & controlled, using band
for assistance at top of rep, focus on squeezing/contracting hamstrings hard