Warmup:
30 Air Squats
20 PVC Dis.
30 PVC OHS
-then-
2 Rounds:
10 T-Raise
10 Y-Raise
10 I-Raise
10 Reverse Snow Angels
Oly:
Snatch:
Every 2:00 for 20:00
1-3: 3/2/1 High Hang Snatch
4-6: 2/1/1 Hang Snatch
6-10: 1 Squat Snatch
*Build up to heavy 1
Barbell Cycling:
Every 3:00 for 9:00
1 Squat Snatch + Max hang power Snatches @ 70% of heaviest successful snatch from today’s emom
Competitors:
For Time:
55 Deadlift 100/70kg
-3:00 Rest-
55 Wallball 10/6kg
-3:00 Rest-
55 T2B
-3:00 Rest-
55 HSPU
*If you can’t complete a piece within 3:30 minutes then lower the reps to 33.
רוז וואלי קרוספיט רחובות – נס ציונה. כושר אמיתי ברחובות – נס ציונה