WOD 28.01.19

January 26, 2019

האימון היומי 28.01.19 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

 

 


 

 

 

 

Warm Up

3 Min Run, Bike or Row

 

3 Rounds:

5 Deadlift (Empty Bar)

5 Hang Power Clean (Empty Bar)

5 Front Squat (Empty Bar)

5 Strict Press (Empty Bar) 

 

 

Strength/Skill

Burgener Clean Warm-up:
2-3 Rounds
3-5 reps of down & up
3-5 reps of dip, shrug, elbows high & outside
3-5 reps of hang muscle clean
3-5 reps of hang power clean + FS
3-5 reps of hang squat clean
 

Then...

 

Build To Moderate Set Of 5 

Hang Squat Clean

 

Metcon

For Time:

12-10-8-6-4  Hang Squat Clean  60/42.5

12-12-12-12-12 Burpee To Target

 

Core Finisher: 

3 X

25 Weighted Sit Up.

*KB/DB Across Chest.

 

 

 

 

 

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