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Esdeveniments for juny 2018

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WARM UP · EMOM5′ 10 Squats 10 Push Ups 40m Sprint AMRAP 30′ 10 Pull Ups 10 Double Unders 10 Ring Dips 10 Box Jump 10 Clean&Jerk (low weight)

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SKILL Kipping Pull Up/toes to bar FOR TIME 5 Rounds 10cal Row 10 Jerks (high weight) FOR TIME 5 Rounds 5 Pull Ups 10 Push Ups 15 Squats FOR TIME 2 Rounds 40 Wallballs 40m Sprint

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SKILL Jerk STRENGTH Jerk 5×5 (high weight) 1′ rest AMRAP 20′ 20 Pull Ups 20 Deadlift (low weight) 20 Kettlebell box step over 500m Row

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SKILL Snatch AMRAP 7′ 1-2-3-4… Snatch Burpee Over the Bar 3′ rest AMRAP 7′ 1000m Row Double Under (max reps)

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SKILL Handstand push ups Fot time: 2 rounds: 10 HPU 30 walballs (high weight) Time cap :4′ 3′ rest For time: 2 rounds: 20m Keltebell OH Walkinglunge high weight) 20m Ketlbell farmer walk high weight) 20m sprint Time cap :4′ 3′ rest AMRAP 4′ 5 HPU 15 walballs (low weight) 3′ rest AMRAP 4′ 20m Keltebell OH Walkinglunge (low weight) 20m Ketlbell farmer walk (low weight) 20m sprint

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SKILL Kipping for pull up or toes to bar STRENGTH Ballast pull up 5×5 (high weight) 1′ rest AMRAP 10′ 7-6-5-4-3-2-1 TTB Clean (high weight) Box jump 2′ rest AMRAP 10′ 3 front squat (high weight) 5 ring dips 10 medaball sit up (low weight)

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SKILL Clean For time 3 rondas 20 doble unders 20 pull ups 20 deadlift (low weight) 20 thrusters (low weight) 20 KS (low weight) 20 cal row time cap 30′

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SKILL Doble under AMRAP 12′ 5 deadlift (high weight) 10 Kettlebell box step overs 15 doble unders 5′ rest AMRAP 12′ 10 kettlebell snatch low weight) 20m front Walkinglunge (low weight) 10 push ups

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SKILL Snatch For time 4 rounds 5 Snatch (high weight) 10 Pull Ups 20 Wallballs time cap: 12′ 5′ rest AMRAP 12′ 5 Power clean (high weight) 10 HPU 15 KS (high weight)

SKILL Handstand push ups STRENGTH Strict Handstand push ups 5×5 (high weight) 1′ rest AMRAP 20′ 20′ jerks (low weight) 20 Kettlebell box step overs 10 ring dings 20m Front walking lunge

SKILL Kipping for pull up or toes to bar EMOM 7′ 7 TTB 10 medaball sit up (low weight) 3′ rest For time’ 2 rounds 30 deadlift with kettlebells (high weight) 30 push ups Time cap 7′ 3′ rest AMRAP 7′ 1-2-3-4… Thrusters high weight) burpees over the bar

SKILL Clean AMRAP 4′ 1-2-3-4… Snatch (high weight) 40m sprint 3′ rest For time 30 pull ups 30 power clean (low weight) time cap 4′ 3′ rest AMRAP 4′ 50 wallballs(high weight) máx nu. KS (high weight) 3′ rest AMRAP 4′ max cal. row

SKILL Deadlift STRENGTH Deadlift 5×5 (high weight) 1′ rest AMRAP 10′ Jerks (high weight) 20m Front walking lunge (high weight) 2′ rest AMRAP 10′ 10 cal row 10 OHS high weight)

SKILL Jerk AMRAP 30′ 50 wallballs low weight) 50 medaball sit up (low weight) 50 box step overs 50 jerks

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SKILL Hand stand walk For time 3000m row time cap 16′ NO rest For time 10-9-8-7-6-5-4-3-2-1 Deadlift high weight) Jerk (high weight) Pull ups Time cap 16′

SKILL Hand stand walk For time 3000m row time cap 16′ NO rest For time 10-9-8-7-6-5-4-3-2-1 Deadlift high weight) Jerk (high weight) Pull ups Time cap 16′

SKILL bar muscle up For time 1-2-3-4-5-6-7-8-9-10-11 Front squat (high weight) Burpee over the bar time cap 12′ 5′ rest For time 50 wallballs (low weight) 50 medaball sit up (low weight) 50 toes to bar time cap 12′

SKILL Power clean STRENGTH Power clean 5×5 (high weight) 1′ rest AMRAP 20′ 10 snatch (low weight) 10 rings dips 20 doble unders 20 medball box step overs

SKILL Doble under EMOM 7′ 5 deadlift high weight) 3′ rest For time 20-15-10-5 Clean&jerk ( high weight push ups time cap: 7′ 3′ rest AMRAP 7′ 20 doble unders 20 ketlbell snatch (low weight) 3′ rest

SKILL Clean&Jerk EMOM 4′ 3 Clean&Jerk (high weight) AMRAP 4′ 10 HPU 40m sprint 3′ rest For time: 40 wallballs (high weight) 40 TTB time cap 4′ 3′ rest AMRAP 4′ max num. box step overs. 3′ rest

SKILL Power Snatch STRENGTH Power Snatch 5×5 (high weight) 1′ rest For time 20-15-10-5 pull ups thrusters (high weight) time cap 10′ For time 25 cal row 20 burpees Time cap 10′

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SKILL bar muscle up STRENGTH Ballast ring dings 5×5 (high weight) 1′ rest AMRAP 10′ 10 OHS 15 TTB 20 bench press 2′ rest AMRAP 10′ 10 push ups 10 single leg squats 10 doble under

SKILL Power clean AMRAP 30′ 10-9-8-7-6-5-4-3-2-1 Thrusters (low weight) Deadlift (low weight) Pull ups Box Jump

SKILL Deadlift AMRAP 12′ 5 strict HPU 5 Deadlift (high weight) 20 wallballs (low weight) For time 25 power clean (low weight) 1500 m row 25 power clean (low weight) time cap 12′

SKILL Clean&Jerk STRENGTH Clean&Jerk 5×5 (high weight) 1′ rest AMRAP 20′ 10 HPU 20 front walkinlunge (low weight) 20 medball box step overs

SKILL Power snatch For time 2 rounds: 20 TTB 20 power snatch (low weight) time cap 7′ 3′ rest AMRAP 7′ 5 Ring dips 10 KS(lhigh weight) 3′ rest AMRAP 7′ 50 doble unders máx núm cal row.

SKILL Handstandwalk AMRAP 4′ 5-6-7…. Clean Pull up 3′ rest AMRAP 4′ 10 HPU 10 Single leg squats 3′ rest AMRAP 4′ 4 deadlift (high weight) 8 burpees over the bar 3′ rest For time 3 rounds 20m Ketlbell walking lunge OH 10 doble unders time cap: 4′

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