WOD 210222
Core-
Deadbugs using roller- 4 sets of 10 reps each side
Metcon-
4 rounds of- 3 AMRAP, 1.5 rest-
17 wall balls
7 Burpee box jumps
AMRAP of DB snatch in the remaining time 22.5/15kg
Core-
Deadbugs using roller- 4 sets of 10 reps each side
Metcon-
4 rounds of- 3 AMRAP, 1.5 rest-
17 wall balls
7 Burpee box jumps
AMRAP of DB snatch in the remaining time 22.5/15kg
Pull-
4 super sets for time-
10-15 DB bent rows
AMRAP of chin ups
Metcon-
For time-
30-25-20-15-10-5
Sumo DLHP 40/25kg
HRPU
– Every 2 minutes 4 Burpees
Push-
Strict press- 3-3-3
Push press- 2-2-2
Jerk (any)- 1-1-1
Metcon-
12 AMRAP-
21 Thrusters 40/25kg
15 Hang power clean
9 T2B
Lift-
Build heavy 3 rep Deadlift
Metcon-
In couples, For time-
10-9-8-7-6-5-4-3-2-1-
Deadlifts 120/75kg
Synchronized bar facing burpees
Bar Muscle ups
Squat-
Back squat- 3-3-3-3-3
* Add 10-15% of last week back squat
Metcon-
4 rounds for time-
5 power cleans- 80/50kg
10 Push ups
15 Air squats
Core-
6 Rounds of-
30/30 seconds of suitcase carry- AHAP
15 + 15 meters of D-ball bear hug carry
15 AB mat sit ups
Metcon-
12 AMRAP-
10 DB snatch & Lunge 22.5/15kg
10 DB shoulder to OH
40 Double unders
© 2021 כל הזכויות שמורות לקרוספיט השרון פולג | אתר: רועי אייל | עיצוב: רוזי בובר