Juni 2020

30-06-2020 Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

29-06-2020 Weekly Special :The Clean Weightlifting CLEAN (Weight) EMOM 9 Min 0-3 : 4 Hang Power Clean 50% Min 3-6 : 4 Power Clean 55% Min 6-9 : 3 Squat Clean 60% Metcon Metcon (Time) For Time 21 – 15 – 9 Pullups Sit ups Directly into 21 – 15 – 9 Thrusters 30/20 Burpees TC: 20

26-06-2020 Weekly Special : Jerk Weightlifting EMOM (Weight) EMOM 10 ODD: 5 Push press EVEN: 5 Push jerk 50-55% Metcon Metcon (Time) For Time 33-27-21-15-9 KB Swings KB Box step overs Rx: 24/16 Kg TC: 20 Min

25-06-2020 Weekly Special :Jerk Weightlifting Weekly Special: Jerk (Weight) Metcon Metcon (Time) For Time AMRAP 8 (Group of 4) 1 round DT 40/25 10 sit ups 10 push ups Rest+Desinfektion 4 min AMRAP 8 (Group of 4) 8 Cal Bike 8 C2B pull up

23-06-2020 Metcon Metcon (Time) For Time 1-2-3-4-5-6-7-8-9-10 T2B KB Swings 32/24 Kg Burpees TC: 10 Min

22-06-2020 Weekly Special: Jerk Weightlifting Weekly Special: Jerk (Weight) EMOM 9 0-3 5 Strict Press 50% 3-6 5 Push Press 60% 6-9 5 Push Jerk 70% Metcon Metcon (AMRAP – Rounds and Reps) Group of 4 AMRAP 8 30 Banded KB Step ups 30 Reverse Banded KB Step ups 10 Burpees Plate Jumps Rest 4 Min AMRAP 8 8 Cal. Bike 5 T2B 5 Devil Press RX: KB 2×16/8 Kg DB 2×15/10 Kg

19-06-2020 Weekly Special: Front Squat Weightlifting Front Squat ( E3MOM 3) 15 Front Squats Metcon Metcon (Time) For Time 2 Rounds of 60 Box jumps 50 Slamballs 40 Slamball Thruster 30 Lateral Burpees Box step ups 20 Sit ups 10 Leg raises TC: 25 Min

18-06-2020 Weekly Special: Front Squat Weightlifting Front Squat ( EMOM 10) 5 Sec hold at Bottom Position Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 + 8 Group of 4 AMRAP 8 10 C2B Pull ups 6 Doubled Devil Press 30 DU Rest + Desinfection 4 Min AMRAP 8 10Wallballs 6 HSPU 30 DU

16-06-2020 Gymnastics Metcon Metcon (Time) For Time 400m Run Then 2 Rounds of 30 Sit ups 25 Push ups 20 Pull ups 15 Burpees TC: 10 Min

15-06-2020 Weekly Special: Front Squat Weightlifting Front Squat (EMOM 10) 7 Front Squats Metcon