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%)




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