WOD 26.11.18

November 26, 2018

האימון היומי 26.11.18 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

 

 


 

 

New Warm Up!

 

-50 DU/ 100 SU

-Dead Hang 30 Sec

-20 PVC Pass Through 

-20 PVC Kang Squat

-10 Band Hip Mob W/Reaches (5/5) SLOW

-30 Sec Band Pull Over

 

---- Time Cap:  8 Min ----

 

+ Coaches Mobility 

 

---- Time Cap: 3 Min ----

 

Strength

Back Squat 3x3, Across.

 

Skill

3x KB Efficiency Complex

2/2 Single Arm KB Rus.Swing

+KB Snatch

 

 

Metcon

      Amrap 9 Min

18 KB Snatch(9/9) 24/16 Kg

9 Burpee T2B

    ---3 Min Rest---

 

 Then... 

      For Time:  

     

       15-12-9

Burpee Over KB

HSPU

  

 

 

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