LOCKDOWN DAY #51
WARM-UP
a. Squat flow / Thoracic flow
Thoracic flow
b. 3 sets
35’’ Front leaning rest
10’’ Rest
35’’ Cossack squat
10’’ Rest
35’’ Downward dog push-ups
10’’ Rest

Front leaning rest

Cossack squat
Downward dog push-ups
SKILL
« Burgener warm-up »
3 sets (avec pvc / barre à vide ou légèrement chargée)
1 Hang snatch pull
1 Hang snatch high pull
1 Hang muscle snatch
1 Overhead squat
1 Hang squat snatch
1 Squat snatch
MET-CON
AMRAP 6’
3 Power snatch @ 50/35kg
3 Overhead squat @50/35kg
Add 3 reps / round

Avec une barre, kb, db, odd Object, …

1’ 00 rest
AMRAP 5’
5 Push-ups / ou knees push-ups
10 Air squat
15 Sit ups
1’00 rest
AMRAP 4’
30 double unders / ou Single unders / ou jumping jack
10 box jump /ou step up / ou reverse lunges
1’00 rest
AMRAP 3’
Max effort burpees

1’00 rest

AMRAP 2’
Max distance handstand walking / ou Wall Shoulder taps /ou Plank shoulder taps
Power snatch
Overhead squat
Sit-ups
Box jump
Step up
Reverse lunges
Handstand walking
Wall Shoulder taps
Plank shoulder taps
Categories: Crossfit