WOD 09.07.18

July 15, 2018

האימון היומי 09.07.18 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

 

 


 

New Warm up For July!!

 

200m Run

60/60 Sec OH Distraction with Band

20 Sec Dead Hang

6/6/6  Y/T/L's 

30/30 Sec Hip Stretch

10 Slow Push Up(Into Hindu)

20 Sec Hollow Hold

20 Sec Arch Hold

6 Hollow to Arch Roll(3/3)

50 Double Unders

 

 

---10 Min Cap--- 

 

 

 

 

( 1 )Gymnastic Strength

For Quality
(A) 30 Strict Pull Up(Weighted If needed)

(B) 3x30 Sec HS Hold(Belly To Wall)

 

( 2 )WeightLifting

Hang Power Snatch

* Teq & Strength, Up To 75%

 

( 3 )Metcon

Every 1.5 Min For 18 Min, Alt
(4 Rounds)

 

(A) 2-3 Rope Climb

(B) 3-5 Power Snatch  60/45 kg

(C) 20m F.Rack DB Walking Lunges 22.5/15 kg

 

( 3 )Cash Out

Side Plank 5x 30/30 Sec

 

 

 

 

 

 

 

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