Snatch Balance + OHS EMOM | "Strict Cindy" Benchmark CrossFit WOD
Автор: Vintage CrossFit
Загружено: 2021-05-06
Просмотров: 1615
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Snatch Specific Warm-Up
2 Rounds for Quality
1min Row (60%, then 70%
5 Inchworm to Hollow
5 Pike Push-Ups
25ft Quadruped Crawl
10 Alt Dead-Bugs
———
2 Rounds
6 Snatch Grip RDLs
6 Snatch Hang High Pulls
6 Hang Muscle Snatch
6 Box Jumps *increase height on second round
Snatch Balance + Overhead Squat
10:00 EMOM
1+1 *up to a heavy for the day
Strict Cindy
20:00 AMRAP
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
L3: as prescribed
L2: 3 Strict Pull-Ups, 6 Push-Ups, 9 Air Squats
L1: 5 Ring Rows, 10 Elevated Push-Ups *off box, 10 Box Squats (bw)
*Goal 10+ Rounds
Full Body Mobility
1min Dragon Pose
1min Lizard Pose
1min Half kneeling Hamstring stretch
1min pigeon pose
*go through on right then on left
3min Seated Straddle
3min Saddle Pose
Accessory (optional)
4 Sets
10 DB Bench Press 50#/35#
:45sec Ring Plank Hold
15 Weighted GHD sit-ups
R: as needed
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