2021.02.15 – HÉTFŐ
CROSS
SMR+ General warm-up + Mobility
A.
3 sets:
- 8 Cuban Press @ 2 x 1,25kg plate (https://www.youtube.com/watch?v=XpcOM9Np9LQ )
- 8/8 Bird Dog
- 8/8 Cossack Squats
B. Lifting – Snatch
Warm-up with empty BB…. then,
Emom 8′
- 1 power snatch + 1 hang power snatch + 1 OHS ( @60% of your 1RM , women: empty BB to max 30kg, men: empty BB to max 45kg)
Snatch Pull – 4×3 @100% of 1RM
C.
4 rounds for time:
- 15 Wall Ball @6/9kg
- 35 DUs / 70 singles
- 30m Heavy Farmer carry @ Double KB/DB
D.
Single side KB front rack march – ( https://www.youtube.com/watch?v=2n-mGFwoaqU )
- 3 x 20″/20″ each side @ moderate weight
HOMEBODY 87. NAP
A: 6’ Amrap
6 Scorpion
10 Cat-Camel
10 Downward Dog Alternating Toe Touch
B: 4 rds
12 Alternating Goblet R. Lunges + 12 Deadlift
* 1’ rest
C: Emom 12’
7/7 Hang Squat Clean
14 Am. Swing
16 Squat Jump
D: 3 rds
20”/20” Star Side Plank
10 Arch Rock
* 45” rest