Thursday, April 21st 2022

21. April 2022

Comments

CrossFit8608 – WOD

Warm-up (No Measure)

A. General

1 min Row @easy

10 sec Bottom of ring dip hold

45 sec Row @moderate

10 sec Ring support hold (top of dip)

30 sec Row @hard

B. Specific

5 Muscle Clean

(Focus on leg drive and proper bar path)

5 Tall Power clean

https://youtu.be/YhGbp1wp8Ls

5 Halting Power clean*

* Pause in high hang position

—Load a comfort weight on the barbell—

2 sets @Ascending

3 clean pulls

1 tall power clean

3 TNG Power cleans

Weightlifting

A: Power Clean (5 x 5 TNG @ascending)

TC: 12 min

Score: Heaviest Weight

Scaling options

Beginner

5×5 Power Clean @ light ascending to moderate

Intermediate

5×3 TNG @ ascending

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10minutes

10 Box jumps 30/24″

10 Ring dips

*Wear a weighted vest if possible
TC: 10 min

Score: Rounds and Reps

Scaling options

Beginner

8 Plate jumps @High

6 Push Ups or Hands on Box Push Ups

Intermediate

10 Box jumps @24/20″

5 Ring dips or 10 Assisted Ring Dips

Perform

As written

Extra Accessory

Metcon (Weight)

10 x 10 Weighted sit-ups

Rest 60 seconds between sets

Related Posts

Sunday, April 24th 2022

CrossFit8608 - WODWarm-up (No Measure)A. General 400m Run -Gradually building pace from easy to hard @nose breathing B. Mobility Shoulder Hip Ext 3 x 20s on/10s Off https://youtu.be/wW-GAz2CTCM C. Specific -50' A skips -50' Run -3-5 strict press/push-ups -3-5 Pause...

Saturday, April 23rd 2022

CrossFit8608 - WODWarm-up (No Measure)A. General 3 rounds 20 seconds Row/Bike/Run/Ski @Easy 10 seconds Row/Bike/Run/Ski @Hard B. Mobility PNF lat stretch on bench or any other object 5 x 7 seconds pushing with your elbows against the box 7 seconds stretching, moving...

Friday, April 22nd 2022

CrossFit8608 - WODWarm-up (No Measure)A. General EMOM 4 mins: Min 1- 6 alternating dynamic spiderman stretch + 6 Full squat T spine rotations Min 2: Run 100m B. Mobility 90/90 hip rotations 12 rotations (6/6) https://youtu.be/dMsXx_Qqpj0 C. Specific Goblet squat hold...

0 Comments

0 Kommentare

News & Updates

Join Our Newsletter

Newsletter Anmeldung

Melde Dich für unseren Newsletter an und bleibe immer up to date. 

Du hast Dich erfolgreich angemeldet!