האימון היומי

WOD 230823

 

Skill-

Crossovers..

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Metcon-

"2023 CrossFit Games Quarterfinals Test #2"

12 AMRAP-
8 DB snatch- Arm 1
8 OH lunges- Arm 1
8 DB snatch- Arm 2
8 OH lunges- Arm 2
40 Crossovers

RX= 30/22.5kg
Scaling
1- Less weight
2- Double unders / 80 singles

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Accessory work-

Complete 50 Plank pull through

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StrengthCon-

1) 5-4-3-2-1 Squat clean & jerk
:30 Seconds between sets

2) EMOM 8-
5 Thruster
– AHAP
– From the ground

3) Complete as many pull ups as possible in 7 Minutes.
– Every break 3 deadlifts 100/65kg

WOD 230822

 

Push-

Practicing the Touch & go..

Push press- 5-5-5
Push jerk- 3-3-3
– All in touch & go

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Metcon-

For time-
21-15-9 Shoulder to OH 60/40kg
Run 200 Meters

Cap– 10 minutes

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Weightlifting Class-

WOD 230821

 

Metcon-

10 Rounds for time-
3 C2B
3 Burpee pull ups
3 Burpees
9 HRPU

Cap– 15 Minutes

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Accessory work-

In teams of 2-
8 Minutes as many quality reps of- Renegade rows

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Row WOD-

2K Test!!!!

5 Rounds for time-
500-400-300-200-100 Meters row
10-8-6-4-2 Shoulder to OH 60/40kg

WOD 230819

 

Lift-

Every :30, for 12 sets-
1 Power clean
1 Hang squat clean

Rest as needed

Build MAX squat clean

***

Metcon-

For time-
21-15-9-
Ground to OH 42.5/15kg
Sit ups

WOD 230818

 

Metcon-

In teams of 2-

5 Rounds for time-
21 Dual DB snatch 2x 22.5/15kg
15 Cal bike
9 Bar Muscle ups

Immediately into- (in any order/Mix)
50 Cals- Hand only
50 DB rack squats
50 T2B

Cap– 30 minutes