WOD - Mi 07.10.20

Aktualisiert: 7. Okt 2020

CrossFit

Core

2 Rounds for Quality: - 200m Overhead Carry (2 x Kettlebell) - 15 Abmat Sit Ups


Metcon 5 Rounds for Time: - 10 Overhead Squats @ 60/40kg - 10 Sumo Deadlift High Pull @ 60/40kg (14 Minute Cap)



Weightlifting

A: Muscle Snatch + Snatch Balance 

(3 x Sets @ 40-50%) 1 set = 2 muscle snatch + 2 snatch balance. Concentrate on keeping your balance evenly distributed throughout the entire complex.


B: Snatch + Hang Snatch 

(5 x Sets @ 75-80%)

Hang at the knee. NOTE REP CHANGE: 1 set = 1 snatch + 1 hang snatch. Be sure to lean over the bar as you descend from the hip - this will give the best possible position to stay balanced.


C: Clean and Jerk 

10 Minute EMOM:

1 rep @ 75%)




93 Ansichten0 Kommentare

Aktuelle Beiträge

Alle ansehen

Home WOD - 22.01.21

Warmup 5 min easy bike/row/ski erg/ -Then- 2 Rounds 10 Big arm circles forwards 30s Wrist stretch 10 Side to side arm swings Full Kit Workout 5 Rounds: 8 Single arm concentration curl (each arm), pick

Home WOD - Do 21.01.21

Warm Up 5 minute easy jog -Then- 30s Bottom of the squat -Then- Foam Roll 10-15 passes per bodypart Hamstrings Calves Quads Workout Run 5k for time *Aim for 90% of your max 5k time Accessory Core Circ

Home WOD - Mi 20.01.21

Warmup 5 min of Single Unders or 3 min of Jumping Jack -Then- 2 Rounds 10 Ring row OR dumbbell/barbell/bag bent over row 10 Sit-up 10 Push-up Full Kit Workout 8 Rounds 5 Bent over barbell row, pick we

Seestrasse 14, 3600 Thun, Switzerland

©2020 CrossFit Thun