marPLUS

GYMNASTIC SKILL&CONDITIONING

A. 5Rounds

15 Snatch (35/25kg)

50% ME Ring MU + Max UB Ring Dips

 

 

CONDITIONING

B  2’ on 2’ off x 6 Round:

Round 1-4

14/10 Calorie Assault Bike

12 OHS (60/43kg)

14 Dumbbell Power Snatches (50/35lb)

Round 2-5

14/10 Calorie Assault Bike

10 OHS (70/47kg)

14 Dumbbell Power Snatches (50/35lb)

Round 3-6

14/10 Calorie Assault Bike

12 OHS (80/50kg)

14 Dumbbell Power Snatches (50/35lb)

 

 

C. BUTTERFLY C2B+Pullup+TTB

OPTION A

EMOM 8’

4 C2B + 5 Pullup + 5 TTB

 

OPTION B

EMOM 10’

3 C2B + 4 Pullup + 4 TTB

 

OPTION C

EMOM 12’

2 C2B + 3 Pullup + 3 TTB

 

ACCESSORY

D1. Ring Row hollow to Arch Feet Elevated

20x0 Max reps x 2 set - 1’ rest

 

D2. IceCream Maker

Max rep x 3 set - 1’ rest

 

MIDLINE 

E. Not for Score: 4 Rounds:
3x(5 GHD Sit-Ups + 15” Inverted Sorenson Hold)

8 Tempo 3030 Weighted Hip Extension

30” one side Farmer Carry

© 2019-2020 CrossFit Kasteddu


Via G. Dolcetta 12 - 09122 Cagliari
 

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