Skill acquisition Perform as many rounds as possible for form. [20min] – 7 Turkish get ups (left) 7 Turkish Get ups (Right) 7 Strict Press – Comp Op: Strict HSPU Metcon (5 Rounds for reps) every 3 mins for 15mins (5 sets) – 100m Sprint 10 Toes 2 Bar 10 DB Push Press 20kg/15kg 20…
Kelly (Time) – 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#
– The Squat Clean Complex Clean Pull (1 Rep Max) Hang Clean (1 Rep Max) Clean (1 Rep Max) Perform 7 rounds for max load [20min] – 1 Round consists of 1 Clean Pull 1 Hang Clean 1 Clean in succession. – your score is the heaviest completed set. Metcon (Weight) Accumulate Max Reps Acending weight ladder Odd…
Metcon (Weight) 7 Rounds for Max Weight – 2 Strict press 3 Push Press Score is your heaviest completed set. Metcon (Time) 12min Cut Off – 21 Toes 2 Bar 21 Handstand Push Up 90 Double unders 15 Toes 2 Bar 15 Handstand Push Up 60 Double Unders 9 Toes 2 Bar 9 HSPU 30…
– Sprint Snatch (Time) In 20 minutes Complete – As fast as possible – 42 Calorie Air dyne 24 Toes 2 Bar 18 power Snatch 12 OH Squats 100m Sprint * Record your time at the end of the run, Then with the remaining time, find your 1RM squat snatch. Your weight is convered into…
Grace vs Cindy (Time) For Time: 1 Clean & Jerk 1 Round of Cindy 2 Clean & Jerk 1 Round of Cindy 3 Clean & Jerk 1 Round of Cindy continue until you reach. 10 Clean & Jerk 1 Round of Cindy Weight: 61kg / 42kg
Metcon (AMRAP – Rounds and Reps) Accumulate Max Reps – Acending ladder – 1st min – 1 DeadLift 100kg/70kg 2nd min – 2 Lateral Barbell Burpee 3rd Min – 3 DeadLifts 100kg/70kg 4th min – 4 Lateral Barbell Burpees 5th Min – 5 DeadLifts 100kg/70kg 6th min – 6 Lateral Barbell Burpees 7th min –…
– Overhead Squat (Warm up to – 5, 5, 5, 5, 5, 5) try to warm up to a heavy enough weight that you hold the 6 sets of 5reps – Overhead Helen (Time) 3 Rounds: – Run 400m 21 OH Squats 45kg/30kg 12 Pull Ups Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95# –
[Part A] Clean & Jerk 3-3-3 Clean & Jerk [Part B] Barbara 5 Rounds For Time With 3 Minutes Rest Between Rounds: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats [Part C] Metcon 4 Minute Amrap Burpee Box Jump (30/24)
