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220307 Monday


Weightlifting Strength

Deadlifts

build to 6 rep max fast reps

3 sets 6 reps @80%


Metcon

3 min amrap

10 deadlifts

10 box jumps


2 mins rest


3 min amrap

10 Toes to bar

10 STOH


2 mins rest


3 min amrap

10 alt DB snatches

10 burpees over DB


Deadlifts

RX Age 17-44 (100/70KG)

RX Age 14-16 and 45-60 (87.5/60KG)

RX Age 8-13 (75/52.5KG)

STOH

RX Age 17-44 (52.5/35KG)

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

RX Age 8-13 (35/25KG)

snatches

RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)

Weightlifting Strength

Deadlifts

build to 6 rep max fast reps

3 sets 6 reps @80%


Metcon

3 min amrap

10 deadlifts

10 box jumps


2 mins rest


3 min amrap

10 Toes to bar

10 STOH


2 mins rest


3 min amrap

10 alt DB snatches

10 burpees over DB


Deadlifts

RX Age 17-44 (100/70KG)

RX Age 14-16 and 45-60 (87.5/60KG)

RX Age 8-13 (75/52.5KG)

STOH

RX Age 17-44 (52.5/35KG)

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

RX Age 8-13 (35/25KG)

snatches

RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)

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