WARM-UP
a. Mobility Hips / Squat / Thoracic
Bouger pendant 5 à 10:00
b. General warm-up
3 Rounds not for time
200 m run
10 Air squat
50 single unders / jumping jack
5 T2B / knees raises / V-ups
c. 2 – 3 Sets @High pace
4 Front squat / 8 Air squat
3 Toes to bar / Knees raises / V-ups
3 C2B / Pull-ups / Dips
3 BMU / C2B / HSPU
4 Thrusters (avec barre ou pvc)
rest 2:00 – 3:00 b/w sets
MET-CON
OPEN 21.3
For time (15:00)
15 Front squat @42,5/30kg
30 Toes to bar
15 Thrusters @42,5/30
60” rest
15 Front squat @42,5/30kg
30 Chest to bar
15 Thrusters @42,5/30
60” rest
15 Front squat @42,5/30kg
30 Bar muscle -ups
15 Thrusters @42,5/30
SCALE :
42,5/30 => 30/20kg
Toes to bar => Knees raises
Chest to bar => Pull-ups
BMU => Chest to bar
then immediatley after
OPEN 21.4 (7:00)
Complete the following complex for max load
1 Deadlift
1 Clean
1 Hang clean
1 jerk
Equipment free
OPEN 21.3
For time (15:00)
30 Air squat
30 V-ups
30 Thrusters with PVC
60” rest
30 Air squat
30 Dips
30 Thrusters with PVC
60” rest
30 Air squat
30 HSPU
30 Thrusters with PVC
rest 2:00 before 21.4
OPEN 21.4
AMRAP 5:00
20 Pistols squats
20 alt. Shoulder taps in freestanding handstand
Categories: Crossfit