Warm-up:
100 Jumping Jacks
Then, 2 rounds:
10 wall squats
10 box scap retraction
10 band pull aparts
Strength:
Every 3:00 for 15:00
7 Back Squat
Metcon:
For time:
200m run
12 Ring Dips/Box Dips
200m run
9 Ring Dips/Box Dips
100m run
6 Ring Dips/Box Dips
100m run
3 Ring Dips/Box Dips
Competitors:
Clean and Jerk:
50% 1×2
60% 1×2
70% 1×2
Front squat:
Warm up as needed, then:
1 set x 3 reps @ goal clean and jerk weight for saturday
Behind the neck jerk:
Work up to a heavy single
*Does not have to be a “max”.
רוז וואלי קרוספיט נס ציונה – אימוני כושר נס ציונה רחובות