CLEAN Weightlifting Squat Clean (1×1) Squat Clean 3-3-2-2-1-1 Metcon (Time) Running Fran" For Time 21-15-9 Thrusters (40/30) Pull Ups *300m Run before each set
Monthly Archives: October 2021
WILDCARD Metcon (Time) Teams of 2 (You go, I go) For Time 10-8-6-4-2 rounds of "Cindy" 2 rounds of "DT" after each set
CONDITIONING Metcon (AMRAP – Rounds and Reps) 15’ AMRAP 50/40 cal Row 50 Ktb Devil Press (alternating) Metcon (AMRAP – Rounds and Reps) 15’ AMRAP 100 DU 50 Lunges 50 Ktb S2OH
GYMNASTICS Metcon (AMRAP – Rounds) Every 2’ x 10’ 5 Strict Pull Ups 5 Strict Ring Dip or Strict Push Up Metcon (Time) 5 RFT 300m Run 30 Medball Russian Twists 30 Air Squats to the medball
CORE & CONDITIONING Metcon 12’ EMOM a) 8-10 Ktb Hang Squat Snatch (L) b) 8-10 Ktb Hang Squat Snatch (R) c) 8-10 Ktb Ktb Overhead Squat (L) d) 8-10 Ktb Ktb Overhead Squat (R) Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 5 Power Snatch (60/35kg) 5 C2B/Pull Ups 10 Sit Ups
BACK SQUAT Weightlifting Back Squat (1×1) Back Squat 5–4-3-2-1 Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 50 DU / 100 SU 20 Burpees 20 Ktb Box Step Over 20 Ktb Squats
GYMNASTICS Gymnastics Pull-ups (1x max) Kipping HSPU Metcon (AMRAP – Rounds and Reps) 4x 3’ ON/1’ OFF 5 Kipping HSPU 5 Toes to Bar *300m Run before start each set *score will be the lowest round
CLEAN Weightlifting Power Snatch (1×1) Power Clean 3-3-2-2-1-1 Metcon (Time) For Time 30-20-10 Hang Power Clean Pog Burpees
WILDCARD Metcon (Time) Super ANNIE 100-80-60-40-20 DU Sit ups * each round finish with 10 Ktb Clean & Jerk
CONDITIONING Metcon (AMRAP – Rounds and Reps) In Pairs: 30’ AMRAP -20x (10 each) 6 Devil Presses 6 Ktb Box Step Overs -20x (10 each) 8 Wallballs 4 T2B or 8 Knees Up -In the remaining time: 5 synchro Burpees 10 synchro Sit Ups