top of page
Search

220321 Monday


Weightlifting Strength

Snatch + snatch balance

find technical heavy 2+1

5 min emom 1+1 @90% with 2 second pause in the bottom of snatch balance

Metcon

2 rounds of


AMRAP 4 mins:

3-6-9-12-15-18 etc

HSPUs (sc pushups)

2DBs box step overs (24/20)


2 mins rest


AMRAP 4 mins:

3-6-9-12-15-18 etc

Toes to bar

thrusters


2 mins rest

RX Age 17-44 (42.5/30KG)

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

RX Age 8-13 (30/20KG)

Aerobic Capacity

10 sets

50 m sprints

1-2 min break

Metcon

2 rounds of


AMRAP 4 mins:

3-6-9-12-15-18 etc

HSPUs (sc pushups)

2DBs box step overs (24/20)


2 mins rest


AMRAP 4 mins:

3-6-9-12-15-18 etc

Toes to bar

thrusters


2 mins rest

RX Age 17-44 (42.5/30KG)

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

RX Age 8-13 (30/20KG)

101 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

bottom of page