Competencia Interna 2-ON-2

Workouts

Workouts Presencial Competencia Interna 2-ON-2

For Time

20 Burpees box jump over @ 24/20

30 Shoulder press @95/65 RX - 65/45 Scaled

40 Front Squat @115/85 RX - 85/65 Scaled

50 Cal Row


Time Cap 10 min


AMRAP 4 minutos de:

1-2-3-4-5-6-7, etc...

Complex

1 Push Press + 1 Push Jerk + 1 Split Jerk @ 95/75 RX - 75/55 Scaled



6 minutos para encontrar el Rm de:

3 Deadlift + 2 Hang Squat Clean + 1 Front Squat

RX                            RX                                

HOMBRES                  MUJERES                

POWER  SNATCH 95 21 POWER  SNATCH 75 21

PULL UPS 15                 TOES TO BAR 15         

POWER  SNATCH 95 15 POWER  SNATCH 75 15

CHEST TO BAR 12         PULL UPS 12                 

POWER SNATCH 95 9 POWER SNATCH 75 9

BAR MUSCLE 6                CHEST 2 BAR 6          


MODIFICADO         MODIFICADO

HOMBRES                 MUJERES

POWER  SNATCH 75 21 POWER  SNATCH 55 21

TOES TO BAR 15         KNESS TO RAISE 15

POWER  SNATCH 75 15 POWER  SNATCH 55 15

PULL UPS 12                 KNESS TO RAISE 12

POWER  SNATCH 75 9 POWER  SNATCH 55 9

CHEST TO BAR 6         KNESS TO RAISE 6


TIME CAP 10:00         TIME CAP 10:00

DEVIL PRESS DB 50 12 DEVIL PRESS DB 35 12

CLEAN D -BALLS 150  9 CLEAN D -BALLS 100 9

DEVIL PRESS DB 50 9 DEVIL PRESS DB 35 9

CLEAN D -BALLS 150 6 CLEAN D -BALLS 100 6

DEVIL PRESS DB 50 6 DEVIL PRESS DB 35 6

CLEAN D -BALLS 150 3 CLEAN D -BALLS 100 3


TIME CAP 10:00         TIME CAP 10:00

DEVIL PRESS DB 35 12 DEVIL PRESS DB 20 12

CLEAN D -BALLS 100 9 CLEAN D -BALLS 100 9

DEVIL PRESS DB 35 9 DEVIL PRESS DB 20 9

CLEAN D -BALLS 100 6 CLEAN D -BALLS 100 6

DEVIL PRESS DB 35 6 DEVIL PRESS DB 20 6

CLEAN D -BALLS 100 3 CLEAN D -BALLS 100 3


TIME CAP 4:00

MAX REPS CAL BIKE

TOTAL