Venerdì 20/10
Emom 16’
30″ on/30″ off
A) Max double db step over
B) Max bench press @50/30kg
C) Max ktb long cycle
D) Max rope legless/strict pull-up
For Time (cap 13′)
21-18-15-12-9-6-3
Thruster @40/25
7-6-5-4-3-2-1
Bar muscle up
Emom 5’
3 pause power snatch 3″ pausa al ginocchio
start at 30% up by feel
rest 2’
Emom 5’
2 tempo squat snatch 5″ floor to knee
start at 30% up by feel
rest 2’
Emom 5’
1 Squat snatch
start at 50% up by feel
5 rnd
5 tempo strict pull-up (3″-3″-3″) + max rep
rest 1’ tra i set
Classe : 10:40
Lavoro 1 : 75kg (85kg ricezione Power, fallito squat)
Lavoro 2 : avambracci da buttare, totale 11 rep
Class:
Emom 16’ A) 10-10-10-10 2X22,5 B) @50kg10-10-10-10 C) 4-4-4-4 2ktblX24 D) rope legless2-2-2-3
F.T 13’ score 11:30
Lavoro 1
EMOM 5’ 20 up to 45
EMOM 5’ 20 up to 45
EMOM 5’ 30 up to 55
Lavoro 2
Tot rep 5rep
Class: 11’23” (mi sono dimenticata come si respira..)
Lavoro 1: 67,5 kg
Lavoro 2: banded
Class: workout: 8.14
Lavoro 1: /
Lavoro 2: /