W2D4
A) Her 2 Dakika içinde 12 Dakika Boyunca (6 Sets)
Hang Power Snatch
@Set 1: 5 Reps %55
@Set 2: 5 Reps %60
@Set 3: 5 Reps %70
@Set 4: 3 Reps %80
@Set 5: Max Reps %85
@Set 6: Max Reps %85
*Must be unbroken.
B) WOD
CrossFit Open WOD 11.2
15 Amrap
9 Deadlifts 70/45 kg (Substitution Options Dumbbell 2x 25/17,5 kg)
12 Hand Release Push Ups
15 Box Jumps 60/50 cm
C) Accessory
3 Sets
20 Barbell Biceps Curl (20/15 kg)
15 Seated Kettlebell Skull Crusher (RPE 7-8)
1′ rest btw sets.