*** WOD 30/04 ***
WARM-UP
EMOM 9:00
Minute 1 :
25” Single unders + 25” Moutain climbers
Minute 2 :
15” Squat hold + 30” Reverse lunges w/ OVH reach
Minute 3 :
15” FLR + 30” Down-ups
SKILL / STRENGTH
Review and warm-up mechanics for the met-con
MET-CON
For time
75 Air squat
30 DB Deadlift
25 DB hang power clean
20 DB push press
40 V-ups / sit-ups
100 Double unders
30 Single arm devil’s press
100 Double unders
40 V-ups / sit-ups
20 DB push press
25 DB hang power clean
30 DB deadlift
75 Air squat
Rx : 2 x 22,5/15kg
Scale :
Diminuer le volume général du MET-CON
Exemple :
40 Air squat
20 DB deadlift
15 DB hang power clean
10 DB Push press
20 V-ups
50 Double unders / single unders
15 Single arm devil’s press
50 Double unders / single unders
20 V-ups
10 DB Push press
15 DB hang power clean
20 DB deadlift
40 Air squat
Categories: Crossfit