*** WOD 18/06 ***
WARM-UP
a. General warm-up
3 SETS
30” single unders
30” Alternating reverse lunges with OVH reach
30” No push up burpees to tuck jump
b. Thoracic flow 3:00
SKILL & STRENGTH
a. Hang power snatch mechanics & warm-up
Hang snatch deadlift
Hang snatch pull
Hang muscle snatch
Hang power snatch
b. Hang power snatch
Advance : Build 3 Heavy reps for the day
Beginners : 8 x 3 reps @ light – moderate weight
MET-CON
For time
4 rounds (16:00)
10 Handstand push ups
30 double unders
15 Double DB deadlift @ 2 x 22,5/15 kg
30 Double unders
16 Double DB box step up @ 2 x 22,5/15kg
Scale :
*Handstand push-ups
5 – 10 Reps
Abmat + plate de 10kg en dessous
Box pike HSPU
Push-up
*Double unders
Mix SU / DU
Single unders
*DB box step up
No weight
Categories: Crossfit