9. Oktober 2023
Okt
09
CrossFit – Mon, Oct 9
Warm-Up
Warm-Up
2 Sets
5 PVC Passthroughs
:20/side PVC Front Rack Stretch
:5/side Groiner rotations
5 Empty bar front squats
5 Empty bar Push Press
+
Clean prep
3 x 3 Clean Pull unders @light-mod loading
Strength / Skill
Squat Clean (EMOM 8 (8 sets):
– 2 Squat Cleans)
– 2 Squat Cleans)
Thruster (EMOM 4 (4 sets):
3 Barbell Thrusters @ 55-60%
*each set from the floor and AFAP)
3 Barbell Thrusters @ 55-60%
*each set from the floor and AFAP)
*each set from the floor and AFAP
WoD
From the Top (3 Rounds for reps)
"From the Top"
3 sets:
3 minute ascending ladder AMRAP:
2-4-6-8-10-etc…
Deadlifts @102,5/70
Bar facing burpees
Kipping HSPUs
–rest 1:00 between sets–
3 sets:
3 minute ascending ladder AMRAP:
2-4-6-8-10-etc…
Deadlifts @102,5/70
Bar facing burpees
Kipping HSPUs
–rest 1:00 between sets–
score: reps for each of the 3 rds
Cooldown / Cashout
Cashout
2 alternating sets, with no rest between sets of:
– 8 Straight Leg Hip Abductions
– 8 Straight Leg Hip Adductions
– 8 Straight Leg Hip Abductions
– 8 Straight Leg Hip Adductions
*Start at 65% 1RM Clean, add weight every 2 sets not exceeding 85% 1RM