WU: 3 rounds of:
– 90s. Shuttle Run
– 5/5 1-arm KB hang squat clean @ medium w.
– 7 Inchworm
A. EMOM 8
RX: 5 Strict pull-up + 5 Strict hspu
OPEN: 10 Ring row + 10 Push-ups
B. In 10 minutes:
RX: Squat clean 3RM
OPEN: Squat clean , climbing focus on technic
C. Metcon
For time:
400m Run / 500 m row
6 devil press 16-22,5/7,5-15 kg
400m Run
12 devil press
400m Run
18 devil press
400m Run
24 devil press
1. General warm-up + Hamstring stretch + 2x 5/5 pulling your foot back with the band https://youtu.be/1RohXn9h21c , then 2 sets: * 3 No contact muscle snatch+ 3 OHS+ 3 Drop Snatch @just barbell 2. Snatch Complex / Find your heavy in 10-12′ * 3 Snatch DL + 1 Hang Squat Snatch + 1 Squat Snatch 3. AMRAP 14′…
Week 3: day 19 Wu: 3 rds 1 min cardio 16 alt leg hip thrust 8/8 kb alt leg rdl clean and press 4 muscle clean and split jerk A: Power clean & power jerk Emom 7 1 clean+2 power jerk B: Friday Dance Amrap 20′ = goal 4-5 rds 3 man maker 16-22,5/7,5-15 kg…
A: OTM 9′ 8 Scapula pull up 10 Get up Jhonnie 12 burpee B:3 sets of Tempo OHS, climbing [5151] Open: PVC , Technic BB, women BB Rx: 30-40-50 kg C: „Isabel” 30 Squat Snatch Rx: 60/40 kg Open: Power Isabel chose wieght D: For Time Rx: 60/40kg Open: Choose weight: 40/25 30 push jerk 30 clean 30 bar facing burpee 15-15-15…
A: activation – 2 sets 10 shinbox switch 5/5 shinbox heel touch 5/5 single leg RDL with kb @31X1 1′ cardio B: 10′ EMOM – Snatch Complex 1 snatch lift off + 1 segment power snatch + 1 hang power snatch C: 2 sets 10 reps of 1+1/4 front squat @40% D: conditioning – 12′ AMRAP 6…
WU: 3-5’ gymnastic 2 rounds: 30m bear walk (2*15m) 16 Jumping lunge 20 Russian swing A.BSQ 4 sets: 1’ work/2’ rest Max reps Back squat @60% 1RM (if you work in pairs do it in delay, eg. Person#1: 0:00-1:00, Person#2: 1:30-2:30) B.METCON 3 rounds for time: 75 Air squat 25 Power clean @40/30kg…
Wu: 2 rds 60 sec cardio 60 sec wall sit hold 60 sec plank A: E90” 5×8 strict press w bb B: Every 8 min 800 m run / 1000 m row 14-20 sb alt snatch 14-20 push up 14-20 oh walking lunges C: 4×12 sttb
