A)OLY
ALT EMOM 15
HIGH HANG SNATCH 1-2 60% 3-65%
HANG SNATCH 4-5 70%
3 POSITION SNATCH 6-7 75%
SNATCH 8 2X80% 9-10 85%
B)CONDITIONING
“HELEN”
3 RFT
400 M RUN
21 KB SWING(24/16)
12 PULLUPS
Clase GRATUITA
A)OLY
EVERY 90″ FOR 12 MIN
HIGH HANG SNATCH 1-2 60%
HANG SNATCH 3-4 65%
3 SEC PAUSE SNATCH(AT KNEE) 5 70%
SNATCH 6 75% 7-8 80%
B)SWOD
DEADLIFT [email protected]%
C)CONDITIONING
“JONESCRAWL”
3 RFT:
10 DEADLIFT 115% BW
25 BOX JUMPS(60/50)
A)BALANCE
SLACKLINE
B)SWOD
BACK SQUAT [email protected]%
STRICT PRESS [email protected]%
C)CONDITIONING
“OPEN 18.5”
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups…..
*BARBELL WEIGHT (45/30)
A)GWOD
10 MIN PRACTICE GYMNASTICS
B)SWOD
FRONT SQUAT [email protected]%
C)CONDITIONING
“RAHOI”
AMRAP 12
12 BOX JUMPS
6 THRUSTERS(42,5/30)
6 BAR FACING BURPEES
A)OLY
EVERY 90″ FOR 2 MIN
POWER SNATCH+3 OVERHEAD SQUAT 1-2 50%
SNATCH BALANCE 3-4 3X50%
3 POSITION SNATCH 5-60% 6-65% 7-70%
SNATCH 8-3X75% 9-3X80% 10- 2X85%
B)CONDITIONING
“OPEN 17.1”
10 DB SNATCH
15 BURPEE BOX JUMP OVERS
20 DB SNATCH
15 BURPEE BOX JUMP OVERS
30 DB SNATCH
15 BURPEE BOX JUMP OVERS
40 DB SNATCH
15 BURPEE BOX JUMP OVERS
50 DB SNATCH
15 BURPEE BOX JUMP OVERS
*DB (22,5/15)
A)SWOD
BACK SQUAT [email protected]%
PUSH PRESS [email protected]%
B)CONDITIONING
“OPEN 18.3”
2 ROUNDS:(TIME CAP 14)
100 DOUBLE UNDERS
20 OVERHEAD SQUAT(52/36)
100 DOUBLE UNDERS
12 RING MUSCLE UP
100 DOUBLE UNDERS
20 DB SNATCHES(22,5/15)
100 DOUBLE UNDERS
12 BAR MUSCLE UP
A)SWOD
BACK SQUAT [email protected]%
PUSH PRESS [email protected]%
B)CONDITIONINIG
“DT”
5 RFT:
12 DEADLIFT(70/47.5)
9 HANG CLEAN(70/47.5)
6 PUSH JERK(70/47.5)
