210915
- Osama Kamaluddin
- Sep 14, 2021
- 1 min read
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)
Complex: 45kg Metcon (Scaled 35kg - ring row instead of strict pullup) 3 rounds and 12 reps - 2 rounds and 14 reps
Complex : 90kg EMOM : 70kg Metcon-RX Part 1 : 3 rounds + 12 reps Part 2 : 3 rounds + 4 reps
Complex: 50 Emom: 40 WOD scaled 2 rounds each 35 kg 6 kg wallballs
Complex: 75 KG Metcon: 2 rounds & 20 reps + 2 rounds
Complex : 80kg EMOM : 60kg WOD : RX 2 rds 15 reps 4 rds