23.11 Lauantai
10 Min To Find
1 RM Clean + Jerk
10 Min To Find
1 RM Snatch
*Go Power Or Squat
Metcon
For Time
30 Clean + Jerks
30 Snatches
12 Min Cap
RX = 60/40
10 Min To Find
1 RM Clean + Jerk
10 Min To Find
1 RM Snatch
*Go Power Or Squat
Metcon
For Time
30 Clean + Jerks
30 Snatches
12 Min Cap
RX = 60/40
30 Min amrap Parin kanssa 1 Kierros vuorotellen 1. 10 Double Kb Box Step Ups (2x16kg / 2x24kg) Farmari pito 5 Hspu 2. 5 Pull Up 1 Heavy Deadlift A tekee osion 1 B tekee osion 2 , A tekee osion 2 , B tekee osion 1 jne….
Planche progression 3x 40s ON, 20s OFF Hollow hold Handstand hold Arch hold
Pull Up 5 – 5 – 5 -5 *Weighted / Mahd. haastava *Go Every 2 min Metcon 3 X Molemmat setit Superset 1 4 Bench Press (As Heavy As Form allows) 12 (6+6) One Arm Strict Kb Press (Hitaasti alas nopeasti ylös) Superset 2 16-20 HEAVY KB swing 30s-60s Plank Hold *Ensin supersetti 1 x…
10.10.2014 Clean & Jerk 1RM Back Squat 1RM
Parin kanssa 1 Kierros Vuorotellen ’ 25 Min Amrap 10 / 8 Cal Erg 6 Power Clean @60/40 4 Bar Facing Burpees After Amrap 10 Min To Find HEAVY Clean Complex 1 Power Clean + 1 Front Squat + 1 Hang Power Clean + 1 Front Squat
Front Squat 3-3-3 @82.5-87.5% 1-1-1@90-95% Go Every 2:30 Metcon 21 – 15 – 9 Deadlift Squat Clean STOH @60/40 10 min cap