Search

210718


Strength

Deadlifts

Build to a heavy set of 10 reps

drop to 70% and do: 3 sets

10 reps

2 mins break between sets


Metcon

6 min AMRAP:

10/8 cal Row (or 200m run)

8 Burpees over the bar

6 Hang power cleans


Rest 2 min


6 min AMRAP:

200m run

8 Burpees over the bar

6 Front squats


RX Age 17-44 (52.5/35KG)

RX Age 14-16 and 45-60 (42.5/30KG)

RX Age 8-13 (35/25KG)

169 views0 comments

Recent Posts

See All

On 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 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/

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