Friday - 290923

CrossFit WOD
Strength:
Rope Climb
In 12:00
Practice Rope Climbs
Adv. - L-sit Legless Rope Climb x 10

Metcon:
AMRAP 2:00 x 6 Rounds
6 Squat Clean 80/50kg
6 BOTB
MAX Sit Ups
Rest 1:00 b/w AMRAPs

Skills:
Bar Muscle Ups
Drill 1
2-3 sets
3-5 jump to hollows

Drill 2
2-3 sets
3-5 hollow to arch

Drill 3
2-3 sets
3-5 arch to big kip

Drill 4
2-3 sets
3-5 hips to bar

Drill 5
3-4 sets
1-5 BMU

CrossFit Weightlifting:
Part 1:
7 sets:
3 Pos.Snatch
1 Squat Snatch
60-70%
מעבר על 3 המנחים של הסנאץ
עצירה של 3 שניות בכל מנח

Part 2:
Squat snatch
OH Squat
4 x 1+2 60%
4 x 1+1 65-70%
4 x 1+0 75-85%

Part 3:
Squat Clean
Hang Squat Clean
Front Squat
4 x 1+1+2 65-75%
4 x 1+1+1 80-85%
3 x 1+0+1 90-95%

Part 4:
Dip&drive
Jerk
4 x 1+2 65-70%
4 x 1+1 75-80%