top of page
Search

210816


Weightlifting Strength

1 Power Snatch + 1 Hang Snatch

Find heaviest technical then drop to 80-90%

3 Sets (2 sec pause in the catch)


Metcon

5 Rounds for time (20 min cap)

10 2DB Deadlifts

10 Situps

10 2DB Box step overs (24/20")

10 Single arm DB thrusters


RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)


Aerobic Capacity

3k Row


Metcon

5 Rounds for time (20 min cap)

10 2DB Deadlifts

10 Situps

10 2DB Box step overs (24/20")

10 Single arm DB thrusters


RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)

182 views2 comments

Recent Posts

See All

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

bottom of page