Saturday 11/02/2023
“Our fascination with the impossible is somehow part of our nature as humans”
FiTneSS
Saturday
11/02/2023
Α.
For Time:
30 Single Dumbell Box Step Overs
15/side Single Dumbell Snatches @22.5/15kg
30 Single Dumbell Box Step Overs
15/side Single Dumbell Snatches @22.5/15kg
30 Single Dumbell Box Step Overs
10/side Single Dumbell Snatches @22.5/15kg
30 Single Dumbell Front Squats @22.5/15kg
10/side Single Dumbell Snatches @22.5/15kg
30 Single Dumbell Front Squats @22.5/15kg
5/side Single Dumbell Snatches @22.5/15kg
30 Single Dumbell Front Squats @22.5/15kg
5/side Single Dumbell Snatches @22.5/15kg
Time Cap: 25 minutes
B.
Optional
3sets of:
Side plank leg raises x 12/side
-rest 1min bt sets-
Competition
Saturday
11/02/2023
Α.
For Time:
30 Box Jumps
15 Snatches @ 34/20kg
30 Box Jumps
15 Snatches @43/30kg
30 Box Jumps
10 Snatches @60/40kg
30 Pistols
10 Snatches @85/55kg
30 Pistols
5 Snatches @102/65kg
30 Pistols
5 Snatches @110/70kg
Time Cap: 20 minutes
B.
3sets of:
Box Cross Step ups x 8/side
TRX Hamstring Curls x 8 (*tempo 3111)
-rest1min bt sets-
C.
3 sets of:
Clamshells x 25/side
Copenhagen Bridge Hold x 20sec/side
-rest1min bt sets-
D.
Extra Conditioning
For Time
15cal Ski-erg
15 Bar Facing Burpees
15cal Assault Bike
15 Target Burpees
15cal Row
15 Burpee Box Jump Overs
