WOD 10.05.18

May 10, 2018

האימון היומי 10.05.18 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

 

 


 

New Monthly Warm Up!

 

400m

     

2 Rounds:

10 PVC Pass Through

10 PVC Good Morning

10 PVC OHS

Deep Squat with Reaches (5/5)

Hip Flextion+Ext. Rotation(30/30 sec)

10 Hollow Rocks

3 Strict Pull Up

 

 

---10 Min Cap--- 

 

 

 

 

( 1 ) Olympic Lifts

Snatch Pull + H.P.Snatch

 

Emom 10 min

Ascending 1 H.P.Snatch+H.Sq.Snatch 

(Up to 85%)

 

 

( 2 ) Metcon

 3 Rounds For Max Reps:

1 Min Max DU

1 Min Max H.P Snatch 45/30 Kg

1 Min Max Cal. Row

1 Min Max OHS 45/30 Kg

---1 Min Rest---

 

 

Goal: 220+ Reps

Time Cap: 15 Min

 

( 3 ) Cash Out

Band Palloff Hold 

3x30/30 Sec

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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