تمرین روزانه WOD

Weightlifting / Strength:
Power Clean + Power Jerk + Split Jerk
1. Find your daily max in the complex 1 + 1 + 1
2. Drop down to 70-80% and perform 5x 1 power clean + 1 split jerk with 3 sec pause in the receiving position

CrossFit:
For time:
50 Air squats
10 Push press, 25-60kg
50 Air squats
10 Powerclean + powerjerk, 25-70kg
50 Air squats
10 Powerclean + Split jerk, 25-80kg
Time cap = 14 minutes

Competitors +
Gymnastics Conditioning
5 rounds for time and quality:
10/8 cal Row
5-10 ub TTB
10 KB Swings, 24 / 16kg
5-10 ub TTB