9. Februar 2024
Feb
09
CrossFit – Fri, Feb 9
Warm-Up
Warm-Up
2 sets
10 PVC Passthroughs
10 Scapular Push ups
+
Isabel prep
-2 sets w/ empty bar:
-5 High Hang Muscle Snatch
-5 BTN Snatch grip Push Press
-5 High Hang Power Snatch
-5 Hang Power Snatch
-5 Power snatch
rest 1-2 min b/w sets
+
3 Touch and Go Power snatch on the 90 sec for 3 sets
*start light and finish the last set at workout weight
+
2 sets
3 Power Snatch @ workout weight
Rest :30 between sets
WoD
Strength / Skill
Isabel (Time)
For Time:
30 Power Snatches @ 60/45 kg
Time Cap: 6 minutes
Wide Grip Feet Assisted Pull-Ups + Ring Push-Ups (AMRAP – Rounds and Reps)
Every 2 minutes for 16 minutes (4 rounds):
Minutes 1-2
10-12 Wide Grip Feet Assisted Pull-Ups (2020 tempo)
Minutes 3-4
10-12 Ring Push-Ups (2020 tempo)
Cooldown / Cashout
Hollow Body Rocks + Tuck-Ups
Every 3:00
2 sets:
AMRAP Unbroken Hollow Body Rocks – Stop once good form is lost
into
AMRAP Tuck-Ups until 2 min Mark
