Wednesday 19/10/2022
FITNESS
Wednesday
19/10/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
''ON A RUNNING CLOCK''
A. 00:00 - 15:00 (15min cap)
'LAST MAN STANDING''
E90Sec x Until Failure
*start @80% 1RM add 5/2,5kg each round
*no more than 2 failed attempts on the same weight
B. 15:00 - 20:00 (5min cap)
30 x Front Squat @no more than 60% 1RM
*pick the bar from the floor
C. 20:00 - 30:00 (10min cap)
For Time
30 Bar facing burpees
30 Pull ups or toes to bar
30 Bar facing burpees
COMPETITION
Wednesday
19/10/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Squat Clean
'LAST MAN STANDING''
E90Sec x Until Failure
*start @80% 1RM add 5/2,5kg each round
*no more than 2 failed attempts on the same weight
B.
For Time
30 x Front Squat @102/65kg or no more than 65% 1RM
*pick the bar from the floor
C.
For Time
30 Bar facing burpees
60 Chest to bar pullups
30 Bar facing burpees
*10 min cap
