RESILIENCE WOD #145
WARM-UP
a. EMOM 6:00
Minute 1 : 20” plate hops + 20” Jumping jack
Minute 2 : 20” Moutain climbers + 20” forearm plank
Minute 3 : 40” Down -ups
b. General warm-up
5:00
SKILL
a. DB Snatch warm-up
2 Sets / côté
4 DB Deadlift
3 DB high pull
2 DB Muscle snatch
1 DB power snatch
b. Met-con warm-up
3 rounds @ moderate – high pace
6 Alternating DB snatch
5 burpee box jump over / Burpees broad jump / Burpees
MET-CON
OPEN 21.2
For time (20:00)
10 DB snatches
15 burpees box jump over
20 DB Snatches
15 burpees box jump over
30 DB Snatches
15 burpees box jump over
40 DB Snatches
15 burpees box jump over
50 DB Snatches
15 burpees box jump over
Rx.: 22,5/15kg
Scale : 15/10kg
Scale : Step ups permitted !
Foundations
For time (20:00)
10 DB Snatches
15 Burpees
20 DB Snatches
15 Burpees
30 DB Snatches
15 Burpees
40 DB Snatches
15 Burpees
50 DB Snatches
15 Burpees
Equipment free
For time (20:00)
10 Hang squat snatch (avec PVC)
15 burpee broad jump (90cm)
20 Hang squat snatch
15 burpee broad jump
30 Hang squat snatch
15 burpee broad jump
40 Hang squat snatch
15 burpee broad jump
50 Hang squat snatch
15 burpee broad jump
Burpee broad jump
Hang squat snatch
Categories: Crossfit