top of page
Search

211027 Oct Challenge 5/5


Weightlifting Strength

Power Clean

3RM

EMOM 30 sec

1 rep same weight


Metcon

18-15-12-9-6 (15 min cap)

Cals row

Hang power clean

Pushups


RX Age 17-44 (42.5/30KG)

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

RX Age 8-13 (30/20KG)

Part A

Power Clean

3RM


Part B

RX Category

18-15-12-9-6 (15 min cap)

Cals row

Hang power clean

Pushups


RX Age 17-44 (42.5/30KG)

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

RX Age 8-13 (30/20KG)


SC Category

18-15-12-9-6 (15 min cap)

Cals row

Hang power clean

Pushups


SC Age 17-44 (35/25KG)

SC Age 14-16 and 45-60 (30/20KG)

SC Age 8-13 (25/17.5KG)


Score for part A is weight lifted, score for part B is time completed or total reps done under the time cap.

Deadline to post the score is midnight.

Score posting format:

October Challenge

RX or SC

Weight lifted

Time or Reps completed

Metabolic Conditioning

4 Sets

500m row (all out)

2 min break


Metcon

18-15-12-9-6 (15 min cap)

Cals row

DB hang power clean

Pushups


RX Age 17-44 (15/10KG)

RX Age 14-16 and 45-60 (12.5/7.5KG)

RX Age 8-13 (7.5/5KG)

483 views35 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