Search

2200219 Saturday


Weightlifting Strength

Squat Snatch

build to heavy (no misses)

Metcon

For time (12 min cap)

400m run

30 Toes to bar

20 Pistols

10 Burpees (RX+ burpee muscle ups)

20 Pistols

30 Toes to bar

400m run


Aerobic Capacity

5 sets 500m row sprint all out

1-2 min break


Metcon

For time (16 min cap)

800m run

30 Toes to bar

20 Pistols

10 Burpees (RX+ burpee muscle ups)

20 Pistols

30 Toes to bar

800m run


115 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/

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