Mese: Novembre 2019

06.11.2019

M-G-W

3/3/3/3
START EVERY 2:30

METCON
TEAM OF TWO I GO YOU GO
AMRAP 18
9 T2B
12 WB 9/6 KG
15/12 CAL ROW

AY 2

05.11.2019

M W

warmup

FOR TIME

3 ROUNDS OF

400 MT ROW
21 KB DEADLIFT
15 HANG KB CLEAN
9 KB STOH

Rx: M24/W16;
Scl: M20/W12;
Beg: M12/W6

DAY 1

04.11.2019

G

warmup

CORE TRAINING

20′ AMRAP

1.2.3.4.5…..
PULL UP UPS
5 HSPU
7 BOX JUMP OVER 60/50 CM

DAY 5

1.11.2019

warmup

OPEN WORKOUT 20.4

For time:
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
15 clean and jerks, 135 lb.
30 box jumps, 24 in.
10 clean and jerks, 185 lb.
30 single-leg squats
10 clean and jerks, 225 lb.
30 single-leg squats
5 clean and jerks, 275 lb.
30 single-leg squats
5 clean and jerks, 315 lb.

Time cap: 20 minutes