*** WOD 02/04 ***
WARM-UP
a. Thoracic flow 3:00 – 5:00
b. SNATCH WARM-UP
Avec PVC
Overhead squat
Snatch pull
Muscle snatch
Power snatch
Deep power snatch
SKILL / STRENGTH
a. Mechanics Power snatch & OVH squat
b. En 10 – 15:00,
Trouver un max du jour 1 Power snatch + 2 OVH Squat
ou
8 – 12 SETS @light – moderate load (technical work)
1 Power snatch + 2 OVH Squat
MET-CON
For time (18:00)
400 m Run
50 Burpees
15 KB Swing
400 m Run
35 Burpees
35 KB swing
400 m Run
15 Burpees
50 KB swing
Rx : 24/16kg
Categories: Crossfit