רביעי 14/09/16
20:00 ROMWOD Metcon: Three rounds for time: 60s L-sit 30 Good mornings 20/15kg 60 Sit-ups 30 Arch rocks רוז וואלי קרוספיט נס ציונה – אימוני
20:00 ROMWOD Metcon: Three rounds for time: 60s L-sit 30 Good mornings 20/15kg 60 Sit-ups 30 Arch rocks רוז וואלי קרוספיט נס ציונה – אימוני
Metcon: From 0:00-3:00, perform 3 rounds of: 3 pull-ups 6 push-ups 9 squats From 3:00-6:00, perform 3 rounds of: 4 pull-ups 8 push-ups 12 squats
Skill: Handstand push-ups/Handstand walk Gymnastics: Every 1:00 for 10:00 Odd: Strict Pull-ups (Choose reps) Even: Handstand hold (Choose time) Metcon For Time: 30 Handstand Push
Strength: Every 3:00 for 15:00 5 Strict Press 5 Push Press 5 Push Jerk For Load (Heavier than last week) Metcon: Time Cap 15:00 CrossFit
Skill: 12:00 EMOM Odd: 8 Arch to Hollow Kip Progression Even: 10 Double Unders Progression Metcon: For Time: Run 600m with medball or plate 10/6kg
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