WOD 31.03.19

March 31, 2019

האימון היומי 31.03.19 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

 

 


 

 

 

Warmup

Coaches Choice

 

Strength

   Back Squat @3011

Wave Loading: 10, 5, 10, 5, 10, 5

 

*10-12 dB 1-Arm High Pull b/w Sets

 

15:00-18:00 to complete. 

 

Explanation: Wave loading is an advanced set/rep scheme where you adjust the weights and reps for each set in an ascending or descending fashion (a wave).

1st wave - light (warm-up-ish)

    10 - 90kg   5 - 110kg

2nd wave - moderate

    10 - 100kg   5 - 125kg

3rd wave - heavy

    10 - 110kg   5 - 135kg

 

Metcon

For time:

      9-15-21

Burpee Over a Dumbbell

Alt. Dumbbell Power Clean 22.5/15kg

 

* dB Starts on the ground each rep 

 

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