קרוספיט ברחובות

Strength: Heavy 3 Push Press Metcon: Run 600 9 Deadlift 100/75 (or 60% 1 RM) Run 400 7 Deadlift Run 200 5 Deadlift run 100

Mobility: ROMWOD Metcon: 18:00 Emom 1)12 Burpees 2)15 Wall Ball 3)10 Box Jumps Competitors: Ask your coach what to do!

3 rounds: 10 T raise 10 Y Raise 10 I Raise 20 Snow Angels Strength: 5*5 Pull Ups (Weighted/Strict/Eccentric) Skill: Practice Hand StandPush Ups Metcon:

Strength: Take 15:00 To Find Heavy 5 Back Squat Metcon: 3 RFT: 10 Power Clean 60/40 15 Burpees over the bar 25 Double Unders Competitors:

CrossFit Open 17.2: AMRAP 12:00 2 rounds: 50′ Dumbbell Walking Lunge 50/35 16 Toes to Bar 8 Dumbbell Power Cleans 50/35 2 rounds: 50′ Dumbbell