2025.06.13. Péntek

Warm up: 3 sets 15/12 cal aab 8/8 lateral box step 10 sots press :30 ohs bottom hold   Strength: Squat snatch 2×2 @76% 2×1 @71%   snatch pull to hold + snatch pull 3×1+1 @80-85%   Metcon: 4 rds 5 power snatch 67,5 % 15 chest to bar 20 single leg box step over…

Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 60 Singel Under   Strength Overhead Squat 1×5 65% 1×4 68% 1×2 75%   Squat Snatch EMOM 6 1×3 67% 1×2 70% 1×1 74%   2×5 Snatch Pull 95%   Metcon 2 Sets 10 T2B 250/200 m Row 15 V-Up 500/400 m Row…

Warm up: 3 sets 15 cal cardio 10 snow angel 5 wall walk   Strength: 5×3 shoulder press 5×5 push press   Metcon: 20 clean and jerk 60/40 kg 20 ttb 20 cal aab 15 clean and jerk 70/45 kg 15 c2b 15 cal 10 clean and jerk 80/50 kg 10 bar mu / burpee pull up 10…

Wu: 2 rds 20 shoulder taps in push up pos. 20 alt reverse lunge 20 alt. V-up   Partner wod 100 burpee 150 sit up 200 air squat 250 du / 500 simple 3000 m row 250 du / 500 simple 200 air sq 150 sit up 100 burpee     SMR & STRECHING

Warm-Up 3sets 15 Cal Row 5 inchworm 10/10 Singel Arm DB Clean and Jerk 20 Bodyweight Lunge   Strength 3x(1+1+2+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 65%   2x(2+1) Squat Clean+Split Jerk 70%   3×3 Front Squat 70%     Metcon For Time 21 Snatch 40/30kg 20 Box Jump Over 15 Snatch 50/35kg 20 Box…

Warm-Up 2 sets 1:30 Cardio 10/10 Monster Walk 15 Air Squat 10/10 DB Upright Row   Strength  Back Squat 1×8 62% 1×8 67% 1×8 71% 1×8 76%   Metcon  10 sets 7 Chest to Bar 7,5 m Overhead Walking Lunge 45/30 kg   Accessory  Barbell Bicep Curl 4×12