Wednesday 22/02/2023
“A path to greatness is one that must be walked, not run”
FiTneSS
Wednesday
22/02/2023
A.
Front Squat
3sets x 4/3/2reps @60-80% 1RM
B.
Deadlift
3sets x 4/3/2reps @65-85% 1RM
C.
EMOM x 12min
M1: 40sec x Max Calories Ski-erg
M2: 10-14 Single DB Box Step Overs @22,5/15kg
M3: 8-12 Single DB Snatch
M4: 40sec x Recovery On the Bike-erg
Competition
Wednesday
22/02/2023
A.
For Time
30/24cal Row
20 Bar Muscle ups
10 Squat Snatch @84/55kg
*timecap 10min
B.
EMOM x 11min
min1+2+3: 15sec x AMRAP x Thrusters @84/55kg
min4: Rest
min5+6+7: 15sec x AMRAP x Thrusters @75/48kg
min8: Rest
min9+10+11: 15sec x AMRAP x Thrusters @60/40kg
C.
Front Squat
5sets x 5/5/2/2/2reps @60-70% 1RM
-rest as needed-
D.
EMOM x 12min
M1: 15 C2B
M2: 12 OH Squats @43/30kg
M3: 15m HSWalk
M4: 4-6 Shuttle Runs
E.
EMOM x 12min
M1: 10-15 Box Jump Overs
M2: 10-15 Single DB Box Overs
M3: 4-8 Strict HSPU + 4-8 Kipping HSPU
M4: 4-8 Bar Muscle ups
