Training des Tages

Freitag 6 September 2019 / Kategorie WOD / Geschrieben von Crossfit Goch

Structure

Oblique Opener

3 sets

15 sec Hanging Lat Activation

30 sec One Arm Ring Hold, each side

 

Build up to a heavy 8 rep Yates Rows

 

4 sets

10-12 Narrow Grip Lat Push Downs

into Bent Over DB Row

 

200 m heavy Sandbag Carry 

into 4 min Weighted Plank

 

Weightlifting

200 m KB + Pecstick

200 m Plate Overhead 

2 rounds

15 Band Pull Aparts

10 Passthroughs

5 No Push Up Burpees

 

BB Warm Up

 

3x3 Powersnatch

3x3 Snatch Balanc

3x3 Squat Snatch