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31-08-2020 Weekly Special : Squat Weightlifting Squat (Weight) Squat 3×8 Backsquats @70% Group of 6 3×8/8 Pistols Group of 6 90 sec. Rest between sets Metcon Metcon (Time) Helen Helen 3 Rounds for Time 400m run 21 KB Swings 24/16 12 Pullups TC: 20

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28-08-2020 Weekly Special : Squat Weightlifting Squat (Weight) Squat 3×10 lowbar Backsquats @50% 3x 10 Hackenschmidt Squats @40% 90 sec. Rest between sets Metcon Metcon (Time) Amanda 13-11-9-7-5 Muscle ups/ Burpee Pullups Squat Snatches 60/43 TC : 20

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27-08-2020 Weekly Special : Squat Weightlifting Squat (Weight) Squat 3×8 highbar Backsquats @70% Group of 6 3×8/8 Pistols Group of 6 90 sec. Rest between sets Metcon Metcon (Time) Nancy Nancy 5 Rounds for Time 400m run 15 overhead squats 43/30 TC: 20

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25.08.2020 Weekly Special: Squat Metcon Metcon (Time) 21-15-9 Deadlifts Handstand Push Ups Rx: 100 / 70 kg

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24-08-2020 Weekly Special : Squat Weightlifting Metcon Metcon (Time) Diane 21-15-9 DL 100-70 HSPU TC: 20

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21-08-2020 Weekly Special: Functional Movement Skill Functional movements (Max reps) KB Movement Metcon Metcon (AMRAP – Reps) AMRAP 17 max unbroken Thrusters 8 Burpees over Bar max unbroken Pull Ups 8 Box Jumps Rx: Barbell: 45 / 30 kg Box: 60 / 50 cm Your score is the total reps of Thrusters & Pull Ups

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20-08-2020 Weekly Special: Functional Movement Skill Functional movements (Max reps) Dumbbell Movement Metcon Metcon (Time) 5 rounds 5 Handstand Push Ups 20 Sit Ups directly into 5 rounds 30 Double Unders 6 Dumbbell Snatches (alternating) Rx: 22,5 / 15 kg

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17-08-2020 Weekly Special: Functional Movement Skill Functional movements (Max reps) Barbell movement Metcon Metcon (AMRAP – Rounds) AMRAP 12 6 Hang Power Snatches 40/25 6 Burpees over Bar 6 Overhead Squats Weightlifting Clean and Jerk (Weight) Time Window = Rounds of AMRAP Time Cap (total): 20 min

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14-08-2020 Weekly Special: Functional Movement Skill Functional movements (Max reps) Barbell Movement Metcon Metcon (Time) 5 Snatches 5 Snatches 5 Snatches 5 Cleans 5 Cleans 5 Cleans 5 Burpee over Bar (btw rounds) Rx: M: 40 – 50 – 60 – 70 – 80 – 90 W: 20 – 25 – 30 – 35 – 40 – 45