Warm-up:
5 min Practice Double Unders
5 min AMRAP:
5 PVC tempo OHS (2,2,1)
10 Arch rocks
15 Lateral hops over PVC
Strength:
Every 3:00 For 15:00
Deadlift
7-5: Warmup Sets
5-3-2: Work Sets
Gymnastics:
8 min EMOM:
Odd: 1 Strict HSPU + HSPU (Choose Reps)
Even: 1 Strict C2B + C2B (Choose Reps)
Metcon:
8 minute Clock, perform 6 rounds of:
12 kb swings 24/16kg
12 Abmat Situps
In the remaining time,
Double Unders
*Score = Double Unders
Competitors:
Snatch:
50% 1×2
60% 1×2
70% 1×2
Then Work up to a single 10% below goal for Saturday
רוז וואלי קרוספיט נס ציונה – אימוני כושר נס ציונה רחובות