20. Juni 2023
Juni
20
CrossFit – Tue, Jun 20
Warm-Up
Warm-Up
2:00 machine of choice
+
EMOM8
Min 1 – 6 Straight leg Sit ups + AMRAP Plank hold to :45
Min 2 – 6 No Push up burpees + AMRAP passive bar hang to :45
Strength / Skill
Hand release Push-Ups in 20 sec (Max reps)
(x rds)
20 sec hand release pushups
10 sec rest
20 sec hand release pushups
10 sec rest
– Keep feet on the floor throughout the reps and maintain a good body-line throughout.
WoD
Heartbreak Hill (Time)
"Heartbreak Hill"
For Time:
10 Shuttle Runs (2 x 7,5 m. = 1 rep)
20 Hang Power Cleans @60/42,5
30 Shoulder to Overheads
40 Deadlifts
50 Toes to Bars
For Time:
10 Shuttle Runs (2 x 7,5 m. = 1 rep)
20 Hang Power Cleans @60/42,5
30 Shoulder to Overheads
40 Deadlifts
50 Toes to Bars
Time Cap: 16 minutes
Cooldown / Cashout
Cooldown
2 min on any machine @ easy/nasal breathing pace
2 min Childs Pose – Focus on Deep Belly Breaths
2 min on any machine @ easy/nasal breathing pace
2 min Foam Roll Back – Deep Breaths
2 min on any machine @ easy/nasal breathing pace
2 min Childs Pose – Focus on Deep Belly Breaths
2 min on any machine @ easy/nasal breathing pace
2 min Foam Roll Back – Deep Breaths
2 min on any machine @ easy/nasal breathing pace
*Compare to 3/14/2023