WARM-UP
AMRAP 5:00
30 Jump rope
10 Banded good morning
8 Air squat
4 Judo push-ups
Equipement free
AMRAP 5:00
30 Jumping jack
10 BW good morning
8 Air squat
4 Judo push-ups
MET-CON
For time
600 m run
30 Single arm alternating DB hang power clean & jerk
30 Single arm DB thrusters
100 Double unders
400 m run
20 Single arm alternating DB hang power clean & jerk
20 Single arm DB thrusters
75 Double unders
200 m run
10 Single arm alternating DB hang power clean & jerk
10 Single arm DB thrusters
50 Double unders
RX : 22,5/15kg
*Changer de bras toutes les 5 reps pour le DB thrusters
Scale :
Double unders => Single unders ou Mix DU & Single
Diminuer le volume de reps si nécessaire
Single arm alt. DB hang power clean & jerk
Single arm DB thrusters
EQUIPMENT FREE (HOME VERSION)
For time
600 m run
30 Odd Object clean & jerk
30 Odd Object thrusters
100 Double unders / single unders / Lateral jump
400 m run
20 Odd Object clean & jerk
20 Odd Object thrusters
75 Double unders / Single unders / Lateral jump
200 m run
10 Odd Object Clean & Jerk
10 Odd Object thrusters
50 Double unders / Single unders / Lateral jump
*SI vous n’avez pas la place pour courir :
600 m = 3:00 Shuttle run
400 m = 2:00 Shuttle run
200 m = 1:00 Shuttle run
Odd Object clean & jerk
Odd Object Thrusters
Lateral jump
Categories: Crossfit