Autor: weeanja

04.08.2021 Weightlifting Snatch (EMOM 12) 70% of 1 Rep Max Metcon Metcon (Time) 21-18-15-12-9-6-3 Snatches Box Jumps 30 Double Unders Rx: 30 / 20 kg

03.08.2021 Weightlifting Shoulder Press (3×10 ) 60% of 1 Rep Max Push Press (4 sets) 15 reps @ 50 % 10 reps @ 60 % 8 reps @ 65% 8 reps @ 70% Metcon Metcon (AMRAP – Rounds and Reps)

02-08-2021 Weightlifting Backsquat (Weight) 6 sets Backsquats 15@50%, 12@55% 10@ 60%, 8@ 65%, 6@70%, 6@75% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 17 AMRAP 17 2 HSPU/ Pike push ups 4 Pullups 6 Thrusters 40/25 8 Burpees over Bar

29-07-2021 Weightlifting 1RM (Weight) 1 RM Backsquat or C&J or Snatch or Frontsquat or Push Press or Strict press or Overhead squat or DL TC: 15 Metcon Metcon (Time) For Time For Time 10 Rounds 1 Squat Snatch 50/30 2

28-07-2021 Weightlifting 1RM (Weight) 1 RM Backsquat or C&J or Snatch or Frontsquat or Push Press or Strict press or Overhead squat or DL TC: 15 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 10 Devils Press 2×15/ 10

27-07-2021 Weightlifting 1RM (Weight) 1 RM Backsquat or C&J or Snatch or Frontsquat or Push Press or Strict press or Overhead squat or DL TC: 15 Metcon Metcon (Time) For Time 30 C&J 50/30 30/25 cal Bike, Row 30 Pullups

26-07-2021 Weightlifting 1 RM (Weight) 1 RM Backsquat or C&J or Snatch or Frontsquat or Push Press or Strict press or Overhead squat or DL TC: 15 Metcon Metcon (Time) Buy in : 50 Air Squats Into: Diane 21-15-9 DL

23-07-2021 Metcon Metcon (Time) For Time For Time: 800 m run 30/25 cal Row, Bike, Ski 30 Pullups 30 Box jumps 30 Slamballs 10/5 400 m run 30/25 cal Row, Bike, Ski 20 Pullups 20 Box jumps 20 Slamballs 200

22-7-2021

21-07-2021 Weightlifting 1 RM (Weight) 1 RM Backsquat or C&J or Snatch or Frontsquat or Push Press or Strict press or Overhead squat or DL TC: 15 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 AMRAP 18 200m run