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)
210320
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See AllOn the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
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...
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...
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Strength 65KG WOD: Scaled 15KG 37 DB Snatch
Strength 90, 90, 90, 95, 95 Metcon 130 DUs 35 DB snatch @15 kg
Strength: 80KG WOD:
scaled 17.5KG - 52 snatches 100m run