Push-
Strict press- 3-3-3-3-3
***
Metcon-
4 rounds of-
3 AMRAP / 1 rest-
10 Hang power clean & Jerk
15 DL
20 Lateral jump
* התחילו כל סט הנק' בה סיימתם
RX= 60/40kg
***
Row WOD-
Complete- 7 sets of 350 meters row
– 1 minute rest between sets
3 minutes rest
into- 2K row
Squat-
Front rack lunges– 4 x 5 (each leg)
***
Metcon-
For time-
20 Air squats
20 DB hang clean & jerk
20 Air squats
20 DB snatch
20 Air squats
20 single DB clusters
20 Air squats
20 Single arm Devil press
20 Air squats
Core-
4 Triple sets for time-
10+10 Side plank rows
30 seconds Double KB rack walk
45 Seconds Plank
***
Metcon-
"CrossFit.com 230611"
For time-
21-18-15-12-9-6-3 Sumo deadlift high pulls
42-36-30-24-18-12-6 Lateral jumps
Skill-
Snatch workshop
***
Metcon-
2 Minutes AMRAP / 1 Minute rest- For 5 sets
5 Hang power Snatch
4 OHS
3 Squat snatches
– AMRAP of DU in the remaining time
RX= 50/35kg
***
Accessory work-
Complete 50 Leg raises over foam roller
Metcon (Lift & pull)-
For time-
21-15-9- American KBS 32/20KG
3-2-1 Rope climbs
15-12-9- Deadlifts 100/65KG
3-2-1 Rope climbs
9-6-3- Devil presses 22.5/15kg
3-2-1 Rope climbs
Push-
Strict press- 5-5-5-5-5
***
Metcon-
For time-
50 Shoulder to OH
50 Lateral burpees
50 HRPU
RX= 60/40kg
***
StrengthCon-
EMOM 24-
1- 5 Deadlifts
2- 6-8 DB hang clean & press
3- 2-3 Legless rope climbs
