WOD 05.03.19

March 4, 2019

האימון היומי 05.03.19 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

 

 


 

 

 

 

Warm Up

General
20 Shoulder Dislocations
20 Air Squats
20 Shoulder Dislocations
20 Overhead Squats PVC
20 Reverse Snow Angels
Specific
7 Snatch Grip Deadlift
7 Snatch High Pull
7 Muscle Snatch
7 Overhead Squats
3 Rounds, add weight from round to round
3 Power Snatcher
3 Overhead Squats
3 Squat Snatches or Power + OHS

 

 

STRENGTH/SKILL


EMOM 12 Min:


Odd: 10 burpees
Even: 3 Snatches (Climbing)

*This is Open Practice.
Start with a 60ish% effort weight and try to add something every round.
 

METCON

For Time:
Run 800m


then


12 Rounds:
5 Toes to Bar
3 Push-ups
1 Deadlift 140/100kg

 

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