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Updated: Sep 30, 2021
Weightlifting Strength
Back Squat
5 @ 75%
3 @ 85%
AMRAP @ 95%
Metcon
In teams of 2
10 min AMRAP
6 Thrusters
60 DUs
3 min rest
10 min AMRAP
10 Pullups
20 Pushups
30 Squats
RX Age 17-44 (60/42.5KG)
RX Age 14-16 and 45-60 (52.5/35KG)
RX Age 8-13 (42.5/30KG)
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...
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...
التمرين برعاية ابليس😈