CrossFit 2022.05.03 "OPEN 15.3" скачать в хорошем качестве

CrossFit 2022.05.03 "OPEN 15.3"

COMPETE – 22.05.03 WARM-UP 1 set: 20 jumping jacks 10 wall-ball front squats (facing the target) :20 single-unders 1 set: 20 jumping jacks 10 wall-ball push presses (toss ball to the target) :20 double-unders 1 set: 20 jumping jacks 10 wall-ball shots :20 double-unders 1 set: On a 5:00-7:00 clock: Muscle-up practice – See notes for ideas. NOTES For muscle-up practice, consider any of the following: False-grip ring pull-ups Ring dips Low-ring transitions Kip swings on rings Jumping muscle-ups Muscle-ups Chin-over-bar pull-ups Chest-to-bar pull-ups OPEN 15.3 AMRAP 14: (2r+81) 7 muscle-ups 50 wall-ball shots (14/20 lb) 100 double-unders NOTES Stimulus & Goals 1.5-2+ rounds Look back at your previous score if you have one. High-rep stamina workout. MAIN LIFT Back Squat For load: 1 set: 10 reps (107%) 12 reps (103%) 14 reps (98%) – Rest 3:00 between sets. ACCESSORY - I For time: 400-m sled drag (25/45 lb) STRETCHING 2 sets: :30 couch stretch/leg :30 standing calf stretch/leg