CONDITIONING Metcon (Time) Row Intervals 5x 1km *start every 10min *score: slowest time
Monthly Archives: December 2021
DEADLIFT Weightlifting Deadlift (5X5) Deadlift 5×5 Metcon (Time) For Time 55 Deadlifts (100/70) 55 T2B 55 Box Jump Overs 55 HSPU (Cap 20’)
CONDITIONING Gymnastics Pull-ups (1x max) Metcon (AMRAP – Rounds and Reps) 14’ AMRAP 10 C2B/Pull Ups 25 Wallballs 300m Run
CONDITIONING Metcon (Time) For Time 900-600-300m Run 90-60-30 Wallballs (RX) Or 60-40-20 Wallballs (SC)
FRONT SQUAT Weightlifting Front Squat (5X4) Front Squat 5×4 Metcon (Time) 5 RFT 30 DU 20 Box Jumps 10 Ktb Devil Presses
SNATCH Weightlifting Squat Snatch (5×3) Squat Snatch 5×3 Metcon (AMRAP – Rounds and Reps) 10’ AMRAP 10 Lateral Burpees 2-4-6-8-10… Snatches (50/35)