August 2022 (Page 2)

09-08-2022 Weightlifting Snatch (Weight) 5 x 45 sec. On/ 90 sec. Off Max Snatch @55%-60% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 400m run 8 Power Cleans 75/50 (Hard) 16 WB 9/6

08-08-2022 Weightlifting Clean and Jerk (Weight) 5 x 45 sec. On/90 sec. Off Max Clean & Jerk @55%-60% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 5 15/11 cal Bike 15 T2B Rest 1 min AMRAP 5 15/11 cal Row 10 Burpee over Row Rest 1 min AMRAP 5 8 DB Thrusters 2×22,5/15 (Hard) 8 Pull ups

04.08.2022 Gymnastics Metcon (AMRAP – Reps) Strict Handstand Push Ups Metcon Metcon (Time) 100 Dumbbell Thrusters 100 Dumbbell Snatches 100 Burpees Rx: 22,5 | 15 kg Team of 2

03-08-2022 Weightlifting T2B Progression (Weight) T2B Progression Metcon Metcon (Time) 50 DU 40 Thrusters 50/30 (hard) 30 Power Clean& Jerk 20 Overhead Squat 10 Muscle up/20 C2B/ Pull ups 20 Overhead Squat 30 Power Snatch 40 Thrusters 50 DU TC: 24

02-08-2022 Skill Row and Bike (Weight) Row, Bike Technik Metcon Metcon (Time) Row 3 min for max Distance Rest 1 min 2 min max WB 9/6 Rest 1 Bike 3 min for max Distance Rest 1 min 2 min max Burpees Rest 1 min 3 min max DB Lunges 2×22,5/15 Rest 1 min 2 min max DU Cash out: 400m run + 20 Slam Balls TC: 2

01.08.2022 Metcon Metcon (Time) 1.200m Run 6 Lanes Farmers Walk 30 Burpee Deadlifts 6 Lanes Farmers Walk 800m Run 6 Lanes Farmers Walk 20 DB Hang Snatch 6 Lanes Farmers Walk 400m Run 6 Lanes Farmers Walk 10 Devils Press Rx: Burpee Deadlift: 22,5 | 15 kg Farmers Walk: 22,5 & 24 | 15 & 16 kg Hang Snatch: 22,5 | 15 kg Devil Press: 22,5 | 15 kg