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)
Commenti