WOD 22.02.19

February 18, 2019

האימון היומי 22.02.19 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

 

 


 

 

 

 

Warm Up

In Teams of 3


30 Seconds

(1)
Easy Bike
Active Samson
Front Rack Stretch
(2)
Moderate Bike/Row
Active Spidermans
Right Side Pigeon
(3)
Faster Bike/Row
Push-up to Down Dog
Left Side Pigeon

*3 Stations. One Partner at Each. Rotate through bike, stretch, and mobility.*

Then

Barbell Warmup 

 

Movement Prep
Hang Power Clean
5 Finishes (Dip + Stand in Finish Position)
3 High Hang Power Cleans
3 Hang Power Cleans

Push Jerk
5 Finishes (Dip + Stand in Finish Position)
3 Push Presses
3 Push Jerks

*Build to All Workout Weights

Metcon

Teams of 3


For Time (30 Minute Cap)


3 Rounds:
30 Deadlifts 42/30kg
30 Hang Power Cleans 42/30kg
30 Push Jerks 42/30kg

100/70 Calorie Row/Bike

2 Rounds:
30 Deadlifts 60/42kg
30 Hang Power Cleans 60/42kg
30 Push Jerks 60/42kg

100/70 Calorie Row/Bike

1 Round:
30 Deadlifts 80/55kg
30 Hang Power Cleans 80/55kg
30 Push Jerks 80/55kg

* Complete all 3 rounds on the barbell before moving to the bike/Row
* Teams will break up reps how they see fit

Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts

September 24, 2019

September 23, 2019

September 22, 2019

September 15, 2019

September 14, 2019

September 10, 2019

September 9, 2019

September 8, 2019

September 8, 2019

August 26, 2019

Please reload

Search By Tags
Please reload

Follow Us
  • Facebook Classic
  • Twitter Classic
  • Google Classic