WOD 12.02.19

February 9, 2019

האימון היומי 12.02.19 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

 

 


 

 

 

 

Warm Up


15 Seconds Fast Feet
15 seconds Butt Kickers (hamstring activation)
10 Inchworms
10 Trunk Twists
10 Push-Ups
15 Seconds Fast Feet
15 Seconds Butt Kickers (hamstring activation)
10 Inchworms
10 Trunk Twists
5 Narrow Push-Ups + 5 Wide Push-Ups
400-Meter Run

Then grab a bar and warm-up good while practicing power clean positions

 

Skill


In 5-7 sets build up to moderate

3 Position Power Clean:


-1 Rep from the High Hang
-1 Rep from the Hang (above knee)
-1 Rep from the ground

*These should be touch and go
Start light and work up in weight with each set as tolerated.


*This is a skill session!

Metcon

AMRAP 12:00 (2x6:00)


1' min: 1-Arm dB/kB Deadlift R
2' min: 1-Arm dB/kB Deadlift L
3' min: 1-Arm dB/kB Swing R
4' min: 1-Arm dB/kB Swing L
5' min: 1-Arm dB/kB P. Press R
6' min: 1-Arm dB/kB P. Press L


Repeat same cycle for 7'-12' Minutes

RX: dB 22/15kg kB 24/16kg

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