Wednesday 16/11/2022
FITNESS
Wednesday
16/11/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Deadlift
3sets x 5reps @75-80% 1RM
B.
18min x AMRAP
*1min Work / 1min Rest
7 Front Squat @43/30kg
7 TTB
7 Push Press @43/30kg
7 Pull ups
*carry on were you left each round
C. (Optional)
For Time
40-30-20-10
Abmad sit-ups
12-9-6-3
Strict Pull ups
COMPETITION
Wednesday
16/11/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Split Jerk Behind The Neck
Build to a heavy Single
B.
Deadlift (Optional)
Build to 92,5% 1RM
C.
Deadlift
3sets x 5reps @75-80% 1RM
D.
24min x AMRAP
*1min Work / 1min Rest
7 Thrusters @52/34kg
7 TTB
7 HSPUs
7 CTB
*carry on were you left each round
E. (Optional)
For Time
40-30-20-10
GHDSit-ups
4-3-2-1
Leg less Rope Climbs
