WOD 16.10.18

October 16, 2018

האימון היומי 16.10.18 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

 

 


 

 

New Warm Up!

In 8 Min Cap:
400M Run 

Then, 2 Rounds:

60/60 Sec Banded OH Distraction

10 PVC Pass Through

10 PVC Good Morning

10 Deep Squat With Reaches

10 PVC Sots Press

10 PVC OHS

 

---- Time Cap:  8 Min ----

 

+ Coaches Mobility 

 

---- Time Cap: 3 Min ----

 

 

 

( 1 )Strength

Single Leg Romanian Deadlift, Ascending 

1x 10/10

1x 8/8

1x 6/6 

 

 

( 2 ) Metcon

  5 Rounds: 

5 Deadlift 102.5/75 Kg

100m Farmer Carry (Heavy Load!!)

 

Then:

50 Burpee Over Bar

 

TC: 16 Min

( 3 ) Cashout

Triceps Plate OH Extension

4x10 

 

 

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