row

SAMEDI 07 SEPTEMBRE 2019

WARM UP

Emom 10′

A. 250/200m row

B. 15 ground to over head whit plate 20/15kg

SKILL

Barbel Cycling

On the minute x7

1′: 7 Hang Squat Power Cleans 1 Push Jerk

2′: 6 Hang Squat Power Cleans 2 Push Jerk

3′: 5 Hang Squat Power Cleans 3 Push Jerk

4′: 4 Hang Squat Power Cleans 4 Push Jerk

5′: 3 Hang Squat Power Cleans 5 Push Jerk

6′: 2 Hang Squat Power Cleans 6 Push Jerk

7′: 1 Hang Squat Power Cleans 7 Push Jerk

Augmenter le pourcentage de 2-4% à chaque passage.

METCON

WOD Teams: Conditioning

Team of 2 (Cap time 30′)

Complete 160 cal row

change after 400m run

Directly Into:

20 Clean and Jerk (52/38) 50% du 1rm

18 Clean and Jerk (61/43) 60% du 1rm

16 Clean and Jerk (70/48) 70% du 1rm

14 Clean and Jerk (84/57) 80% du 1rm

12 Clean and Jerk (93/61) 85-90% du 1rm

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