*** WOD 07/05 ***
WARM-UP
3 Rounds not for time
20 Plate hops
8 Plate Ground to OVH
8 Front loaded good morning
6 Split squat / côté
8 Jump squat
SKILL / STRENGTH
a. Power clean / Hang power clean / Thruster
Mechanics and warm-up
b. Build one heavy set for today
1 Power clean + 1 Hang power clean + 1 Thruster
@ Aussi lourd que la forme le permet
-Rest as needed b/w sets –
MET-CON
With a running clock
0:00 – 4:00
75 Wall ball shots @9/6 kg
4:00 – 8:00
40 Alternating DB snatch @22,5/15kg
8:00 – 12:00
75 Wall ball shots @9/6 kg
12:00 – 16:00
40 Alternating DB hang clean & jerk @22,5/15kg
*Each part is for time !
Categories: Crossfit