Archief voor februari 2023

For time: 42/60 calorie row then… 21-15-9-3 Toes-to-barsDumbbell box step-ups 20/24-15/22.5Alternating dumbbell snatches 15/22.5

HEAVY DAY Overhead squat For load 3-3-3-3-3-3-3 All sets 70% or higher.

23.2 Complete as many reps as possible in 15 minutes of 5 burpee pull-ups10 shuttle runs 7.62m Add 5 burpee pull-ups after each round. Immediately followed by 23.2B 5 minutes to establish 1-rep-max thruster (from the floor)

TEAM WOD 6 rounds with a buddy Buddy 1: max calorie bike Buddy 2: 2 rounds 3 hang power snatches 42.5/62.56 push-ups9 air squats Athletes switch when partner 2 completes their two rounds

3 rounds for time 400-m run80 double-unders40 walking lunges

5 rounds for time 15 deadlifts 70/102.5:30 hanging L-sit hold

CROSSFIT OPEN WORKOUT 23.1 Amrap 14 60 calories row 50 toes to bars 40 wall balls 14/20lbs 30 cleans 42.5/62.5 20 muscle up

TEAM WORKOUT Amrap 15 10 shoulder-to-overheads 47.457015 synchronized bar-facing burpees

TEAM WORKOUT 3 rounds for time with a partner 60 Russian KB swings 24/32800-m run Split runs up as needed. One partner works while the other rests; during the runs, the resting partner holds a KB in the front rack position

HEAVY DAY Split Jerk 7 sets for load 3-3-3-3-3-3-3