שלישי 20/06/16
Warm-up: 3 Rounds 5-15 Strict Pull-ups 20 Russian KBS 10 Goblet Squat (3s Stop) “The Axe” 12:00 AMRAP 15 SDHP 30/20kg 12 Burpee Box Jumps
Warm-up: 3 Rounds 5-15 Strict Pull-ups 20 Russian KBS 10 Goblet Squat (3s Stop) “The Axe” 12:00 AMRAP 15 SDHP 30/20kg 12 Burpee Box Jumps
Today is a heavy day, we will work on your squat clean technique and then we will move to some heavy one reps of full
Skill Warm-up: Every 1:00 for 16:00 1st: 0:30 Arch 2nd: 0:30 Hollow 3rd: 8 Arch-to-Hollow Kip 4th: 0:45 Squat Hold Metcon: 4 Rounds for time: 15
Warm-up: 3 Rounds 0:30 Plank 10 Prone Shoulder Dislocations 0:30 Straight Arm Plank 20 Russian KBS Skill: Practice Snatch (Light/Empty Bar/PVC) Metcon: 4 Rounds for
Strength: Barbell turkish get-up 1-1-1-1-1 Metcon: Death by body weight front squat (add 1 rep each round) Death by double unders (add 10 reps each round)
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
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