DEADLIFT Weightlifting Deadlift (5×3) Deadlift 5×3 for unbroken reps- dont drop the bar Metcon (Time) For Time 30 Box Jumps 40 Ktb Swings 50 Sit Ups 40 Ktb Swings 30 Box Jumps
Monthly Archives: June 2021
HANDSTAND PUSH UP Gymnastics Deficit Handstand Push-ups (5X5) Déficit Kipping HSPU 5×5 Metcon (Time) 10 RFT 4 Thrusters 6 Lateral Burpees
BACK SQUAT Weightlifting Back Squat (5×5) Back Squat 5×5 A challenging weight for unbroken reps Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 100 DU / 200 SU 50 Air Squats 500/400m Row
PULL UPS Gymnastics Pull-ups (5×5) Strict Pull Up 5×5 Metcon (AMRAP – Rounds and Reps) 3x 4’ ON / 1’ OFF 6 Pull Ups 12 Power Cleans (50/35) 18 Burpees *restart from the beginning Score: the worst round
WILDCARD Metcon (AMRAP – Rounds) 35′ EMON A) 10-13 Wall balls B) 8-10 burpees C) 30 JJ D) 10-16 Ktb Snatch E) Rest
CLEAN Weightlifting Power Clean (1×1) 1 Power Clean+ 1 Hang Squat Clean + 2 Front Squat Metcon (Time) FOT TIME 100 Thrusters 40/30 Every break – 10 sit ups
TOES TO BAR Gymnastics Toes-To-Bar (1x max) Metcon (AMRAP – Rounds and Reps) 4x 3’ ON / 3’ OFF 5 T2B 10 Box Jumps 20 DU / 40 SU Score: the best round
DEADLIFT Weightlifting Deadlift (4X6) Metcon (AMRAP – Rounds and Reps) 8 MIN LADDER 2-4-6-8-10… Power snatch 40/30 Burpee over the bar
HANDSTAND PUSH UP Gymnastics Deficit Handstand Push-ups (5×3) Find a scaling option and complete 5×3 Metcon (Time) FOR TIME 5 Rounds- Time Cap 10 min 50 DUs/ 100 SUs 10 Hang Power Clean and Jerk 50/35KG
BACK SQUAT Weightlifting Back Squat (5×3) Challenging weight for unbroken reps- aim for heavier than last week Metcon (AMRAP – Rounds and Reps) AMRAP 10 min 20/15 Cal row 10 Burpee over the Rower