WOD 22.07.18

July 22, 2018

האימון היומי 22.07.18 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 )Strength

Back Squat 
2x5, Across  80%
3x3, Across  85%

 

 

( 1a )Strength

Strict Toes To Bar 

5x 5-7

 

 

( 2 )Metcon

5 Rounds For Max. DB Snatch:

 

In 2 Min Time Cap:
20 Burpee Over DB
Max. DB Snatch   22.5/15

 

---Rest 1 Min Between Rounds---

 

 

( 3 )Cash-out

400m Double KB Farmer Carry

 

 

 

 

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