2023.11.07. Kedd
WU: 3-5’ gymnastic
3 slow round:
– 10 Slow pushup
– 20m bear walk
– 10 Russian swing – heavy
A. With a continuously running clock complete the following:
– In 7’ find your 3RM Push press ( Open: practice – 3-5 reps)
– In 5’ find your 2RM Power jerk (Open: practice – 2-4 reps)
– In 3’ find your 1RM Split jerk (Open: practice – 1-2 reps)
B.E90″ – 9 min
– 8 Bench row (Open: medium weight)
– 40 DU + 12 T2B (Open: 60 Single + 10-12 K2E or knee raise)
C. Metcon
AMRAP 7′ Ladder
2-2,4-4,6-6,…..
Deadlift 80/50kg (Open: 60/40)
Lateral Burpee
Rest 3 min
AMRAP 7′ Ladder
2-2,4-4,6-6,….
Hang power clean 50/35kg (Open: 40/30)
HSPU (Open: Box HSPU or Z-press)