September 2021 (Page 2)

14-09-2021 Weightlifting Backsquat (Weight) 4×5 Backsquats 1x@67%, 4x@73% 4×5 Frontsquats @65% Metcon Metcon (Time) For Time 21-18-15-12-9-6 Overhead squats @40% Barfacing Burpees TC: 15

13-09-2021 Weightlifting Snatches (Weight) 9 Sets Snatches 4@50%, 3@57%, 3@62%, 3@67%, 2@73% 4x 1@ 80% Metcon Metcon (Time) 3 Rounds 6 BMU/ 12 C2B/ 12 PU 30 overhead lunges 35/20 Rest 3:00 min 3 Rounds 5BMU/ 10C2B/10 PU 30 overhead lunges 40/25 Rest 3:00 min 3 Rounds 4BMU/ 8C2B/8 PU 30 overhead lunges 45/30 TC: 20

09-09-2021 Weightlifting Presses (Weight) 3 sets 10 diamond push ups 60 sec.Rest between sets 3 sets 15/15 kneeling DB Press Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 10 DB Snatches 1×22,5/ 15 10 DB Z Press 1×22,5/ 15 10 V-Ups 20 Air Squats

08-09-2021 Weightlifting C2B (Weight) 5x 10 Strict C2B Pullups (Banded ) Metcon Metcon (Time) 21-15-9-6-3 Deadlifts 100/70 Boxjump overs 40 DU /20SU+20DU/30SU+10DU TC: 17

07-09-221 Weightlifting Squats (Weight) 4 sets 8/8 Pistols 4 sets 4 Backsquats @ 65%, 75%, 2×80% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 3 BMU / 6 C2B/ 6PU 6 HSPU/ 6 Pike push ups 6 DB Snatches 1×22,5/ 15 3 Devils Press 1×22,5/ 15

06-09-2021 Weightlifting Snatch (Weight) EMOM 16 (4Rounds) 1: 3 Snatch @67% 2: 2 Snatch @70% 3: 1 Snatch @ 74% 4: 1 min Rest Metcon Metcon (AMRAP – Rounds and Reps) ‘Cindy‘ AMRAP 20 5 Pullups 10 Push ups 15 Air Squats

02-09-2021 Weightlifting Deadlift (Weight) 9 sets Deadlift 15@45%, 12@55%, 8@70 %, 6@74%, 5@78%, 4×5@82% Metcon Metcon (Time) For Time 10-9-8-7-6-5-4-3-2-1 Thrusters 40/25 Wall Walks TC: 20

01-09-2021 Weightlifting Komplex (Weight) 5 sets 1+1+1+1 1 Power Clean + 1Front Squat+ 1 Squat Clean + 1 Jerk @ 74% from 1 RM Jerk Metcon Metcon (Time) For Time Buy in: 50 Mountain Climbers 21-15-9 T2B DL 100/70 TC: 12