1. Clean and Jerk
EMOM x 10: 2 Power Clean and Push Jerk (tieni in considerazione il peso utilizzato la scorsa settimana. L’obiettivo è di superarlo nelle 2 rep di oggi)

2.  Conditioning

For Time:
30 Calorie Row
30 Box Jump Overs (60/50)
30 Power Snatches (40/20)
30 OH Step Lunges (40/20)
30 Sumo-Deadlift High Pulls (40/20)
30 Box Jump Overs (60/50)
30 Calorie Row
Score: tempo e peso della sezione forza.

–One&Only Team competitor–

Strength:

1: Snatch complex: 7-10 rounds – Every 3 minutes, perform:

-3x hang snatch pulls + 1x hang squat snatch (Work up to a max for the day)

*Do not use straps or put the bar down between reps. If you start to experience bad form, regardless where you are at in the sets, stop going up and move on to portion 2.

2: Back squat: Warm up then:

-75% x 5 reps

-85% x 3 reps

-95% x 1+ reps

*Take percentages off of 90% 1 RM

Work Capacity: Complete the following for max reps:

1: Inverse Tabata shoulder press (155#/105#)

*Rest 2 minutes

2: Inverse Tabata front squat (245/165#)

*Rest 2 minutes

3: Inverse Tabata deadlift (365#/275#)

*The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals.

*Curtesy CrossFit main site (www.crossfit.com)

 

Conditioning (Optional):

1: Every 90 seconds, for as long as possible, complete:

-1x 400m sprint

*Once you are unable to complete 400m in the timeframe, rest 3 minutes, then:

2: Every 45 seconds, for as long as possible, complete:

-1x 200m sprint

*Once you are unable to complete 200m in the timeframe, rest 3 minutes, then:

3: Every 15 seconds, for as long as possible, complete:

-1x 50m sprint

 

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