Myland crossfit

martedì 30 ottobre 2018

100mt run
5/5 hang db power snatches
15 sit-ups
8min amrap

-2min stop-

Repea

4 rounds

Against a 3:00 clock
200mt run
50 double unders
Max rep thrusters 40kg

- 1:30 rest -

a)
Emom 10
Min1 :30sec row/bike/run
Min2 :30sec db snatches

b)
Emom 14
Min1 10 hang power snatches 50kg
Min2 3 muscle ups + 10 hr push-ups

500mt row
50 power cleans 60kg
50 front squats
50 shoulder to overheads
500mt row

Emom 12

Min 1-4, 5 hang power snatches
Min 5-8, 3 hang power snatches
Min 9-12, 1 hang power snatches
*increase load

4 rounds:
30 jump lunges
25 push-ups
20 knee to elbows

6 rounds

200mt run
10 devil’s presses

EMOM10
min 1: 10 bench presses
min 2: 10 push-ups

21-15-9
Pull-ups
Deadlifts 100kg
-no rest-
15-12-9
Bar muscle ups
Deadlifts 100kg