Oly:
Split Jerk
Empty bar/PVC work with coach:
Back-to-Wall Power Jerk, Split Footwork, Split Jerk Balance, Pause Split Jerk, Split Jerk.
Metcon:
20 min EMOM:
Odd: 1 Power Clean + 1 Split Jerk
Even: 10 Push-ups + 20 Double Unders
Progress in weight
*Your shoulders will get tired because of the “even” minutes, use your leg drive and get under the bar fast, don’t press, stay efficient.
Competitors:
10:00 Ring Muscle Up Drills
3×5 Arch-to-Hollow Swing (Kip)
3×1 Strict Muscle Up or Strict Negative Muscle Up
3×1 (1 Arch to hollow Swing + 1 Muscle up + 1 Dip)
-rest as needed-
Main Site test
8 Round Tabata(20:10) Air Squat
-no rest-
4:00 AMRAP
Ring Muscle Ups
*Try to score more than 140 reps on air squats- “bitch work!”
רוז וואלי קרוספיט נס ציונה – אימוני כושר נס ציונה רחובות