OUTSIDE WOD #4
 
WARM-UP
a. Thoracic flow
b. Not for time
10 – 8 – 6 – 4 – 2
Band overhead squat
KB sumo deadlift high pull
KB Floor press
SKILL
a. Warm-up/mechanics Power snatch & Overhead squat
b. Build up weight for the met-con
MET-CON
AMRAP 8’
7 Power snatch
9 Overhead squat
Rx 50/35kg

CORE
Tabata 4’ (for quality)
Deadbug

Home version

WARM-UP

a.Thoracic flow
b.Not for time
10 – 8 – 6 – 4 – 2
Overhead squat (avec pvc / balai)
KB sumo deadlift high pull (KB,DB, bouteille d’eau, odd object,…)
KB Floor press (KB, DB, bouteille d’eau,odd object, …)

Overhead squat

KB sumo deadlift high pull
SKILL
a. Warm-up/mechanics Power snatch & Overhead squat
https://youtu.be/V4YtXmRxq74
b. Build up weight for the met-con
MET-CON
AMRAP 8’
7 Power snatch
9 Overhead squat
Rx 50/35kg

Snatch / overhead squat : Barre, kb, db, sac à dos, odd Object

Quelques exemples :
CORE
Tabata 4’ (for quality)
Deadbug
https://youtu.be/4XLEnwUr1d8
Categories: Crossfit