Search

211221


Weightlifting Strength

Bench press

3 sets

3 reps


Deadlifts

3 sets

3 reps


Metcon

18 min AMRAP

10 Burpees

5 Bar muscle ups (sc 10 pullups)

5 Power cleans

10 Box jump overs

5 Thrusters

1 min rest


RX Age 17-44 (52.5/35KG)

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

RX Age 8-13 (35/25KG)

Weightlifting Strength

Bench press

3 sets

3 reps


Deadlifts

3 sets

3 reps


Metcon

18 min AMRAP

10 Burpees

5 Bar muscle ups (sc 10 pullups)

10 Box jump overs

5 Thrusters

1 min rest


RX Age 17-44 (52.5/35KG)

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

RX Age 8-13 (35/25KG)

127 views0 comments

Recent Posts

See All

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 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/