Wednesday 15/02/2023
“There are many battles that can be won through patience and self control. Victory comes to those who know how to wait.”
FiTneSS
Wednesday
15/02/2023
A.
EMOM x 8min
M1: 30sec x Max Single DB Box Step Overs @22,5/15kg
M2: 6-8 TNG Deadlifts @55-65% 1RM
B.
EMOM x 8min
M1: 30sec x Max Bar Facing Burpees
M2: 8-10 x alt. DB Snatch @22.5/15kg
C.
EMOM x 8min
M1: 30sec Max Calories Bike
M2: 30sec Max Calories Row
Competition
Wednesday
15/02/2023
A.
Power Snatch
Build to todays heavy
*stop when you start to feel slow
B.
3sets of
Strict Supinated chest to bar pull ups x Max Reps
Close Grip Overhead Squats x 30sec x Max Reps @40-50% 1RM (2020)
-rest as needed bt exercises-
C.
EMOM x 16min
Minute1:
6-8 Power Snatch @34/20kg
3 Bar Muscle ups
Minute2:
6-10 Bar Facing Burpees
Minute3:
6-10 Thrusters @ 34/20kg
7,5m HSWalk
Minute4:
Rest
D.
For Time
16 Kipping Handstand Push ups
42 Double Unders
16 OH Squats @34/20kg
42 Double Unders
16 alt. Single DB Power Snatch @22.5/15kg
24/20cal Row
