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June 12, 2019 | No Comments

Crossfit 23 – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Tempo Bike

1st minute slow, 2nd minute moderate, 3rd minute moderate/fast.

2 Rounds:

3 Spidermans each side – Video

6 Thrusters

9 Pike Push-ups

12 Superman Rocks – Video

Take some Additional time For HSPU

Gymnastic Strength

Strict HSPU

12 Sets for Time:

40% of Max Strict HSPU

Weightlifting

Thruster

On the 2:00 x 6 Sets:

3 Thrusters (from the ground)

Set #1 – 60% of 1RM Clean and Jerk

Set #2 – 64%

Set #3 – 68%

Sets #4+5+6 – Build to a Heavy Set of 3.

WOD

Metcon (Time)

For Time:

25 Thrusters (95/65)

400 Meter Run

25 CTB Pull-Ups

400 Meter Run

25 Thrusters (95/65)

Body Armor

Not for Score:

15:00 Recovery Bike

Athlete’s choice on Erg Bike or Assault Bike.

On the 5:00, 10:00, and 15:00:

12 Lateral Box Step-Ups (6 each leg) – Video

12 Waiter Squats (6 each leg) – Video





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