Monat: Februar 2022

28-02-2022 Weightlifting Complex (Weight) EMOM 15 Complex 1 Power Clean + 1 Frontsquat + 2 Jerk Start@ 55% work up to 90% Metcon Metcon (Time) For Time: 21 – 18 – 15 – 12 Overhead squats 50/30 21 – 21

23-02-2022 Weightlifting Complex (Weight) 7 x E2MOM 1 Snatch Balance + 4 Overhead squats @67% Metcon Metcon (Time) Fran meets Barbara 5 Rounds 15 Pullups 15 Push ups 15 Sit ups 15 Thrusters 40/30 15 Air Squats TC: 20

22-02-2022 Weightlifting Clean + Wallball (Weight) 6 x EMOM Power Clean + push jerk 2 PC + 1 PJ @ 82% 6 x EMOM Wallballs + Power Clean 10 Wallballs 9/6 + 1 Power Clean Metcon Metcon (Time) Karen meets

21-02-2022 Weightlifting Deadlift + Boxjumps (Weight) 7 x E2MOM Deadlift + Vertical Box jumps 7 x 5 DL @ 76% + 5 Explosiv Vertical BJ Metcon Metcon (Time) Annie meets Cindy 50-40-30-20-10 DU 5 Pullups 10 push ups 50-40-30-20-10 Sit

16-02-2022 Weightlifting Clean and jerk (Weight) EMOM 15 2 Clean & Jerk 5 x @ 65% 5 x @ 75% 5 x @ 85% Metcon Metcon (AMRAP – Rounds and Reps) Open 13.1 twist AMRAP 17 40 Burpees over DB

15-02-2022 Weightlifting Pull ups und Snatch (Weight) 10 x E15sec. 2 Strict Pullups 8 x EMOM 2 Power Snatch @ 85% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 30 DB Front rack lunges 2×22,5/ 2×15 20 sit ups

14-02-2022 Weightlifting Frontsquats (Weight) 7 x E2MOM Frontsquats 4x 5 @ 76% 3x 2 @ 64% 4 sec. Exzentric + 5 sec. Hold at Bottom Position + Explosive up Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 3,3 –

09-02-2022 Weightlifting EMOM (Weight) 6 x EMOM 8-12 T2B Directly into 6 x EMOM 8-12 Wallballs 9/6 Metcon Metcon (Time) Open 20.3 21-15-9 DL 105/70 60/40 HSPU/ Hand release Push ups Directly into 21-15-9 DL 145/95 85/60 2 Lanes Handstand

08-02-2022 Weightlifting Squats (Weight) EMOM 6 4 Squat Clean @ 65-75% Directly into EMOM 6 5 Frontsquats @ same weight Metcon Metcon (Time) Open 20.1 10 Rounds for Time 8 Ground to Overhead 42,5/30 10 Bar Facing Burpees TC: 15

07-02-2022 Weightlifting EMOM (Weight) 10 x E30sec 3-5 Kipping or Butterfly C2B Pullups Directly into 10 x E30sec 6 DB Snatches 22,5/ 15 Metcon Metcon (Time) Open 21.3 15 Frontsquats 30 T2B / High knees 15 Thrusters Rest 1 min