*** WOD 12/05 ***
WARM-UP
3 rounds not for time
10 PVC pass through
8 Tempo air squat
25” Samson Stretch / côté
8 OVH Squat with PVC
6 burpees over PVC (lateral)
SKILL / STRENGTH
a. 3 – Position snatch warm-up with PVC
High hang squat snatch
Hang squat snatch
Squat snatch
b. 6 – 8 SETS
1 High hang squat snatch + 1 Hang squat snatch + 1 Squat snatch
aussi lourd que la forme le permet
*Si nécessaire travailler sur la version power
*Qualité > Charge
*Focus sur l’exécution et le placement à chaque mouvement
MET-CON
For time (12:00)
400 m Run with médicine ball @15/9kg
60 MBall into thrusters @15/9kg
200 m Run with médicine ball @15/9kg
30 Mball into thrusters @15/9kg
*If you have a weighted vest , wear it !
Categories: Crossfit