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Updated: Sep 27, 2021


Weightlifting Strength

Squat Clean

Find a technical heavy single for the day

5 min EMOM 1 squat clean at 70-80%


Metcon

For time (18 min cap)

20 Burpees over the bar

40 Deadlifts

20 Burpees over the bar

40 Cleans

20 Burpees over the bar

40 Shoulders to overhead


Pick a weight that will allow you to perform each exercise in no more than 4 sets


Deadlifts

RX Age 17-44 (60/42.5KG)

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

RX Age 8-13 (42.5/30KG)


Cleans

RX Age 17-44 (52.5/35KG)

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

RX Age 8-13 (35/25KG)


Shoulders to overhead

RX Age 17-44 (42.5/30KG)

RX Age 14-16 and 45-60 (35/25KG)

RX Age 8-13 (30/20KG)

Weightlifting Strength

Front Squat

Find a technical heavy 2 rep for the day

5 min EMOM 2 front squats at 70-80%


Metcon

For time (18 min cap)

20 Burpees over the bar

40 Deadlifts

20 Burpees over the bar

40 KB swings

20 Burpees over the bar

40 Shoulders to overhead


Pick a weight that will allow you to perform each exercise in no more than 4 sets


Deadlifts

RX Age 17-44 (60/42.5KG)

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

RX Age 8-13 (42.5/30KG)


Swings

RX Age 17-44 (24/16KG)

RX Age 14-16 and 45-60 (24/16KG)

RX Age 8-13 (16/12KG)


Shoulders to overhead

RX Age 17-44 (42.5/30KG)

RX Age 14-16 and 45-60 (35/25KG)

RX Age 8-13 (30/20KG)

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6 Comments


Unknown member
Sep 27, 2021

It was a very effective excercise, however I am still considered to be a new a joiner going to complet my second month, the other half of the excercises were scaled. Remaraks: Progressing forward 😎

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Yousif Al Sarraf
Yousif Al Sarraf
Sep 27, 2021

Weightlifting: Squat clean 1RM (65 KG) Metcon: scaled (time cap 16:12) Deadlifts 50 kg Hanging cleans 40kg Shoulder to overhead 30 kg مأجورين

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Talal Shaban
Talal Shaban
Sep 27, 2021

140 KG 175 Reps (only 5 reps remaining)

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Osama Kamaluddin
Osama Kamaluddin
Sep 27, 2021

105 KG 13:35 scaled to half reps, rx weights

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Yousif Al Sarraf
Yousif Al Sarraf
Sep 27, 2021
Replying to

تيم بان كيك

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