CrossFit – Mon, Mar 16
Warm-up
Warm-up
7:00 AMRAP
30-second Easy Bike
10 Cossack Squats
5 Tempo Air Squats (3 seconds down)
10 Deadbugs
6 Pike Push Ups
Weightlifting
Back Squat (Weight)
Every 3:00 × 3 sets
2 Back Squats @78-82%
Metcon
Metcon (Time)
2 sets
9-6-3
Squat Cleans 60/42,5 kg
15-12-9
Handstand Push Ups
-rest 3:00 between sets-
RX+
2 sets
9-6-3
Squat Cleans 70/47,5 kg
15-12-9
Strict Handstand Push Ups
-rest 3:00 between sets-
TC 5min each Set
Cool Down Opt.
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Frog Stretch
1:00 Foam Roller Angels
*Rest as needed between sides, movements and sets
Quality class
Hang Squat Clean:
-Shoulder Shrug
-High pull with hip drive
-Pull under barbell into Squat position
WoD
Amrap 10
10 DB Push press
10 Air squats
10/8 cals Ski erg