RESILIENCE WOD #117
WARM-UP
a. Not for time
10 – 8 – 6 – 4 – 2
No push-ups burpees
bent hollow rocks
Split squat
*After each set 20 jumping jack https://youtu.be/c4DAnQ6DtF8
b.Hips flow 3:00 – 5:00
SKILL / STRENGTH
a. Clean warm-up
*Avec stick PVC / balai / barre à vide
2 SETS
3 Muscle clean
3 Power clean
3 Power clean + Front squat
3 Squat clean
b.Jerk warm-up
*Avec stick PVC / balai / barre à vide
2 Sets
3 Shoulder press
3 Push press
3 Push jerk w/ 2” pause à la réception
c. Not for time
*Avec barre, DB, KB, Sandbag, Odd object, …
4 – 3 – 2 – 1
Squat clean & jerk @ au poids du WOD
*after each set 3 – 5 burpees
MET-CON
OPEN 11.3
AMRAP 5:00
Max reps squat clean & Jerk @ 75/50kg
*Avec barre, KB, DB, Sandbag, Odd object, …
Rest 4:00
OPEN 12.1
AMRAP 7:00
Max reps burpees
Categories: Crossfit