9. Oktober 2024
Okt.
09
CrossFit – Wed, Oct 9
Suggested Warm-Up
Warm-Up
AMRAP x 4 MINUTES
5 Good Morning
5 Push-up to Pike
10 Piked Shoulder Taps
5/5 Groiner with a Twist
Quick Rest Then Into…
2 ROUNDS FOR QUALITY
5 Burpees
5 Hang Muscle Clean
5 Strict Press
Strength – All
Push Press (ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Push Press)
Workout – Performance
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
5 Hang Power Cleans (115/75)
7 Push Press
9 Burpees Over Bar
(Score is Rounds + Reps)
KG BB: (52.5/35)
Workout – Fitness
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
5 Hang Power Cleans (75/55)
7 Push Press
9 Burpees
(Score is Rounds + Reps)
KG BB: (35/25)
Optional Cool Down – All
2-3 SETS FOR QUALITY
6 Alt. Wrist Circles
6/6 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
(Score is Weight)
Week 1 of 6
Strength | 5-3-1 Cycle