top of page
Search

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)

109 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