![500_F_209102420_nJyAKw243SH5aZHongTXBTEIzvJFL9jy](https://www.crossfit-rouen.com/wp-content/uploads/2019/12/500_f_209102420_njyakw243sh5azhongtxbteizvjfl9jy-1280x720.jpg)
SAMEDI 28/12/2019
Endurance et résistance musculaire sur une charge qui augmente au fil du temps
Warm up
Mobilité
3 rounds :
200m row,
6 medball clean,
6 step ups
Skill
Mouvements et préparation pour le Wod
Metcon
Workout 20.4
For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.
♀ 20-in. box ♂ 24-in. box
After
Core training