Mese: Marzo 2024

💥 metcon
” JUICE “

AMRAP 15′
5 rmu
10 shuttle runs*
10 burpees box jump overs

redo OPEN 24.3

💥 ” OPEN 24.3 “

FOR TIME

5 RDS
10 thrusters ( W 1 )
10 C2B

rest 1′

5 RDS
7 thrusters ( W 2 )
7 BMU

cap time 15′

💥 metcon
” FINISCIMI “

amrap 15′
6 synch devil clusters
12 synch T2B
60 synch double unders

💥 metcon

” SPIGOLI “
EMOM 24′ alt. ( 5 RDS )
a ) 6 hang power clean + 6 BFB
b ) 15 GHD or ABMAT situps w/ MB 9/6
c ) 20 wb shots 9/6
d ) 15/12 kcals ski
e ) rest

💥metcon
” NOODLES “

for time

7 rope climbs
21 shpsu
5 rope climbs
15 shspu
3 rope climbs
9 shspu

cap 10’00

💥 metcon
” ARSENICO “

6 RFT | IGYG

10 shuttle runs
15 DB box step over
20 DB STOH

cap 20’00

💥 metcon
” CRACOVIA “

00’00 – 9’00 | part 1

AMRAP 9′
15/12 kcals echo
5 RMU

9’00 – 15’00 | part 2

1000mt run
max reps power cleans

cap time 6′

💥 metcon
” TANGO “

every 2’00 x 6 sets
35 HDU or 50 DU
20-18-16-14-12-10 pullups
10 BURPEES TARGET 15cm

• score il tempo del round peggiore !

HEAVY DAY

👉 EMOM 4′
2 set x 2 power cleans @ 75%
2 set x 1 power cleans @ 77%

👉 every 1.30″ x 6 sets ( 9’00 )
clean pull + hang squat clean
2 x ( 1 + 1 ) @ 85% RM squat clean
2 x ( 1 + 1 ) @ 88%
2 x ( 1 + 1 ) @ 90%