top of page
Search

220328 Monday


Weightlifting Strength

10 min emom

Min 1: 3-8 Bar muscle ups (SC jumping bmu/strict pullups)

Min 2: 3 power cleans @70% of 1RM

Metcon

For time (15 min cap)

10 overhead squats (sc front squats)

10 box jump over

10 thrusters

10 toes to bar

10 power cleans

10 burpee chest to bar pullups (rx+ burpee mus)

10 power cleans

10 toes to bar

10 thrusters

10 box jump over

10 overhead squats


RX Age 17-44 (60/42.5KG)

RX Age 14-16 and 45-60 (52.5/35KG)

RX Age 8-13 (42.5/30KG)

Gymnastic Strength

10 min emom

Min 1: 3-8 Bar muscle ups (SC jumping bmu/strict pullups)

Min 2: 5 cals air bike

Metcon

For time (15 min cap)

10 front squats

10 box jump over

10 thrusters

10 toes to bar

10 power cleans

10 burpee chest to bar pullups (rx+ burpee mus)

10 power cleans

10 toes to bar

10 thrusters

10 box jump over

10 front squats


RX Age 17-44 (60/42.5KG)

RX Age 14-16 and 45-60 (52.5/35KG)

RX Age 8-13 (42.5/30KG)

143 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