2.3.2015
”Open 15.1”
9min AMRAP:
15 Toes to Bar
10 Deadlift 52,5/35kg
5 Snatch 52,5/35kg
-Heti 15.1:n perään:
”Open 15.1A”
6min aikaa etsiä 1RM Clean & Jerk
”Open 15.1”
9min AMRAP:
15 Toes to Bar
10 Deadlift 52,5/35kg
5 Snatch 52,5/35kg
-Heti 15.1:n perään:
”Open 15.1A”
6min aikaa etsiä 1RM Clean & Jerk
Power Output 1:30 On 3:00 Off x 10 (5+5) A. 12/9 Cal Row + 8 Double Kb Hang C&J + Max Rep Kb Box Step Over B. 12/9 Cal Row + 10 (5+5) Double Kb Walking Lunge + Max Rep Double KB ¨Devils Press¨ KB = @24-20/20-16 ¨Devils Press¨ = Burpee + Double Kb Hang…
30 min Running Clock 0 – 8 3 rounds 30 Push Press @30/20 30 Air Squats 8 – 11 Rest 11 – 19 3 Rounds 24 Push Press @45/30 24 Back Squats @45/30 19 – 22 Rest 22 – 30 3 Rounds 18 Push Press @52.5 / 35 18 Front Squat *8 min time cap…
Snatch / Snatch Technique Technical complex 10 Min Emom 1 Snatch Snatch Pull 4×4 @80%
Parin kanssa 30 kierrosta (1 vuorotellen) 12 Air Squat 6 Hr Push Up 2 Deadlift @75-80% max Cash Out 100/70 Cal Erg 40 min Cap *Skaalaa Push upit HsPu jos pystyt
50 Min Basic Work 5 kierrosta 2 Min Object Carry 2 Min Assblaster *Assblaster = 1 Air Squat + 1 Lunge R + 1 Lunge L 2 Min Erg 2 Min 10 Push Ups + 10 Sit Ups 2 Min Box Step Ups
Pari Metcon 40 Min Cap 30 sec ON 30 sec OFF 1500 / 1200 m Row 100 Box Over Anyhow 80 KB Snatch 60 Back Squat @70/50 (n. 50-60%max) 40 Burpee To Target 60 Back Squat 80 KB Snatch 100 Box Over Anyhow 1500 / 1200 m Row