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220330 Wednesday


Weightlifting Strength

Front Squats

Every 2 mins

3 Sets 3 Reps 3 sec pause in the bottom

all at 70-75% of 1RM


Metcon

For time: (20 min cap)

5 rope climbs

5m handstand walk (2 wall walk)

50 situps

5m handstand walk (2 wall walk)

50 wallballs

5m handstand walk (2 wall walk)

50 1DB devil press

5m handstand walk (2 wall walk)

5 rope climbs

5m handstand walk (2 wall walk)


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

Front Squats

Every 2 mins

3 Sets 3 Reps 3 sec pause in the bottom

all at 70-75% of 1RM


Metcon

For time: (20 min cap)

5 rope climbs

5m handstand walk (2 wall walk)

50 situps

5m handstand walk (2 wall walk)

50 wallballs

5m handstand walk (2 wall walk)

50 1DB devil press

5m handstand walk (2 wall walk)

5 rope climbs

5m handstand walk (2 wall walk)


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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