WOD 21.03.19

March 17, 2019

האימון היומי 21.03.19 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

 

 


 

 

 

 

Warmup

3 Rounds

200m Run

10 Shoulder Plate Rocks

10 Wall Squats

10 Band Pull Aparts

 

then

 

2-3 Rounds with empty bar

5 Romanian Deadlift

5 Clean High Pull

5 Muscle Clean (Fast Elbows)

5 Power Clean (Good Landing)

5 Push Press 5 Push Jerk

 

Skill

    Rope Climb 

 

10:00 to Practice Rope Climbs with legs 

 

Metcon

For Time

 

Run 400m

15 Clean & Jerks 60/40kg

5 Rope Climbs

Run 400 m

12 Clean & Jerks

3 Rope Climbs

Run 400 m

9 Clean & Jerks

1 Rope Climb

 

Time Cap: 20 Min

 

Scaling Options:

Instead of rope climbs:

12-9-6 Pull-ups

12-9-6 Hanging Knee Raises

or

20-15-10 Ring Rows

20-15-10 V-ups

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