Strength
Deadlift
6 sets
1 rep
@ 90-102%
Metcon
8 min amrap
5 deadlifts
3 burpee over bar
RX Age 17-44 (100/70KG)
RX Age 14-16 and 45-60 (87.5/60KG)
RX Age 8-13 (75/52.5KG)
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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
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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...
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55 kg Scaled .. 45 kg 5 rounds
100 KG. 12 rounds scaled
Strength : 75 kg Metcon : Scaled@50kg 8 rounds + 2 deadlifts
45kg 13 Rounds
1 rep Max: 80 kg Wod : RX 4 rounds + 2 reps