Juni 2022 (Page 2)

08-06-2022 Weightlifting Complex (Weight) 4 x E2MOM 6 Deadlift @ 80% Into: EMOM 5 6 Power Snatch @50-55% Metcon Metcon (Time) Buy in: 50 KB Swings 32/24 15 – 12 – 9 Bar Muscle ups Or 27 – 21 – 15 C2B 50 DU + 200m run Between Sets (250mrow/500m Bike) TC: 20

07-06-2022 Weightlifting Frontsquats (Weight) 4 x E2MOM 8 Frontsquats @ 75-80% Into: EMOM 4 3 paused Frontsquats (5sec.) @55-60% Metcon Metcon (Time) For Time: 800m run / 1000m row/ 2000m bike 30 T2B 50 DB Snatch (RX+ 30/22,5) 22,5/15 30 T2B 20 Burpee get overs High Box TC: 20

02.06.2022 Gymnastics Metcon (AMRAP – Rounds) EMOM 10 A| 5-10 Strict Pull Ups B| 10/8 cal Bike (13/9 cal Row) Score: total reps of Pull Ups Metcon Metcon (AMRAP – Reps) AMRAP 20 200m Run / 250m Row 12 Slam Balls 3 Wall Walks 16 Dumbbell Snatches max unbroken Wall Balls Rx: Slam Ball: 10 | 6 kg Dumbbell: 22,5 | 15 kg Wall Ball: 9 / 6 kg Score: total reps of Wall Balls

01-06-2022 Weightlifting GO HEAVY (Weight) AMRAP 7 / T2B Drills Into: EMOM 7 / 15 KB Swing Go Heavy Metcon Metcon (Time) 5 Rounds for Time 12 KB Box Step ups 16/12 12 DL 70/50 12 V-Ups *Run 200m after each Round/ 250mrow/500mBike TC:16