WOD 23.07.18

July 23, 2018

האימון היומי 23.07.18 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 )Olympic Lifts

Power Jerk (Teq)

 

( 1a )Olympic Lifts

 

Clean & Jerk  9/7/5  X 1  

(Touch & Go)

* Rest As Needed Between Rounds(Try Unbroken)

 

 

( 2 )Metcon

Emom For 12 Min:

 

3 Power Clean

3 Front Squat

Max. Bar Hold in The Air

 

* Choose A Weight That Challenges You

 

Goal: Choose 60/45 And Survive Unbroken!

 

( 3 )Cash-out

100 Hollow Rocks

 

 

 

 

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