Mese: Gennaio 2024

💥 metcon
” NON È RANDY “

for time
75 snatch ( any style )
75 hspu

cap time 15′

score 1 : randy
score 2 : for time

💥 metcon
” DXB 18.1 “

part A –》 from 0′ to 10’00

for time
60 double unders
10 thrusters
60 double unders
20 thrusters
60 double unders
30 thrusters

part B –》 from 10’00 to 20’00

5 RFT
30 DU
15 C2B

💥 metcon
” GIOGO “

amrap 12′ | ladder +3

30 heavy rope DU
9 TTB
3 C2W*
30
12
6
30
15
9
etc……

💥 WEIGHTLIFTING

👉 in 10′ find 10RM muscle clean

👉 EMOM 10′
1 squat clean + 1 hang squat clean + 1 split jerk UB @ 60 – 70% 1RM

💥 metcon

” POSILLIPO “

with a partner
every 4’00 x 3 RDS

20 box jump over IGYG
20 synch deadlift
max reps partner wall ball shots

then

for load 1RM hang squat snatch in 8’00

💥 metcon
” DEVIL’S BIKE “

for time

500/400mt bike erg
1 devil press
1 TTR + 1 RMU + 1 RING DIP
500/400mt b.e.
2 devil presses
2 TTR + 2 RMU + 2 RD
500/400mt b.e.
3 devil presses
3 TTR + 3 RMU + 3 RD
500/400mt b.e.
4 devil presses
4 TTR + 4 RMU + 4 RD
500/400mt b.e.
5 devil presses
5 TTR + 5 RMU + 5 RD

cap time 15′

💥 metcon
” DISCOBOLO “

for time
27-21-15-9

kcals row
power cleans

cap 12’00

💥 metcon
” SHAZAM “
5 RFT
15 mt HSW ( 7,5 + 7,5 )
15 pullups
15 pistol squat alt.

cap 15′

💥 metcon
” ELIZABETH’ S DESERT “

for time
21-15-9
sanbag shouldering
strict ring dips

OR

for time
21- 15-9
power cleans
kipping ring dips

cap 12′

💥 metcon
” DB FESTIVAL “

for time

with a partner
50 synch suitcase DB WL
10 synch wall walks
40 synch front rack DB WL
8 synch wall walks
30 synch OH DB WL
6 synch wall walks

cap 25’00