210320

Strength

Back squats

5 sets

3 reps

all at 80% of 1 RM

Metcon

7 min EMOM

50 DUs

Max DB snatch

RX Age 17-44

(22.5/15KG)

RX Age 14-16 and 45-60

(17.5/12.5KG)

RX Age 8-13

(10/7.5KG)

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220429 Friday🚜

On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's

220423

Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/

220422 Friday 🏖

EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility