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Weightlifting Strength

Complex

1 Power Cluster + 1 Power Jerk

find today's heavy complex

10 Min EMOM

1 Power cluster at 80-90%


Metcon

8 min AMRAP

12 Wallballs

8 Hang clean and jerk

4 Strict pullups


3 min rest


8 min AMRAP

12 Box jump over

8 Front squats

4 Pike pushups (strict HSPUs)


RX Age 17-44 (60/42.5KG)

RX Age 14-16 and 45-60 (52.5/35KG)

RX Age 8-13 (42.5/30KG)

Weightlifting Strength

Complex

1 Push Press + 1 Power Jerk

find today's heavy complex

10 Min EMOM

1 Push Press at 80-90%


Metcon

8 min AMRAP

12 Wallballs

8 DB Hang clean and jerk

4 Strict pullups


3 min rest


8 min AMRAP

12 Box jump over

8 DB Front squats

4 Pike pushups (strict HSPUs)


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)

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Raghad Swarr
Raghad Swarr
Sep 16, 2021

Complex: 45kg Metcon (Scaled 35kg - ring row instead of strict pullup) 3 rounds and 12 reps - 2 rounds and 14 reps

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Unknown member
Sep 16, 2021

Complex : 90kg EMOM : 70kg Metcon-RX Part 1 : 3 rounds + 12 reps Part 2 : 3 rounds + 4 reps

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Yousif Al Sarraf
Yousif Al Sarraf
Sep 16, 2021

Complex: 50 Emom: 40 WOD scaled 2 rounds each 35 kg 6 kg wallballs

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Hassan Al-Maskati
Hassan Al-Maskati
Sep 15, 2021

Complex: 75 KG Metcon: 2 rounds & 20 reps + 2 rounds

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Gonçalo Oliveira
Gonçalo Oliveira
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