A. -Descarga- Back Squat @90%1Rm   B. For Time: In : Run 300 mts 2-4-6-8-10-2-4-6-2 reps of: KB Pistols @16/12 Estrict Pull Ups Out: Run 300 mts  

A. Squat Snatch  5  x 2  B. Regional Event 2 21 – 15 – 9 reps x time: DB Snatch @ 25/20 Ring Dips

MetCon For Time: En parejas repartir ‘Any-how’ 50 Cal Row 50 Burpees Box Jump @60/50 100 T2B 50 Burpees Box Jump @60/50 50 Cal Row

A. Cada 90 segundos, por 14 mins ( 3 sets) rotate through the following stations: Station 1 – Rope Climb Technique Eff Work – Adv: legless swing Station 2 – Freestanding/Wall  Handstand Hold Work Station 3 – Tuck Rock to Sit Up  x 15 reps B. -3 Sets-  En 4 mins: Run 500 mts Row 60″ Max calories Tiempo restante: AMRAP: HSPU -Rest 2 mins-

A. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% followed by… Every 3 minutes, for 6 minutes (2 sets): Back Squat x 1 rep @ 101+% B. For time: 30 Calories Row 30

“Martin” For Time: 800 mts Run  then: 8 Rnds of: 8 Push Ups 8 Pull Ups 8 Air squats then: 800 mts Run *Enfasis en trabajar  sobre velocidad umbral

A. Fuerza: A lo largo de 4 set: Build a 3Rm Front Squat Rest: 30″: Max Estrict Pull-Ups B. Skill: Thruster Efficiency C. 120 x Dumbells Thrusters Emom: En trios Rotar estaciones cada minuto hasta completar 120 DB Thrusters x equipo m1: 40″ Max reps DB Thrusters @ 20/15  m2: 10 Burpees  m3:  30 Du’s @ finish: team 500 mt run *Mancuernas no pueden tocar el suelo : Penalty Team

A. -Cada 90 segundos- m1: Build 5 x Front Squat @ 60%1Rm m2: work on HSPU con Deficit B. -5RFT – 5 HSPU 10 HP Cleans @ 60/40 15 Wall Balls 30 Du’s o  10 Tu’s Time Cut 15′  

A. – CF OPEN 17.1 – For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in. box ó B. CORE: 3 Rnds, not for time: 10 Hollow rocks 10 V-ups

A. -Back Squat- 4 x 4 @ 80-90% 1rm B. -10′ AMRAP- 5 C2B PU 7 HR Push Ups 10 Box Jumps @ 50

A. Burguener Warm Up Full Sqt Snatch B. Weightlifting (Snatch) 10′ EMOM: 1Sqt Snatch @ 75-85% 1rm   Skill: Barbell Cycling P.Snatch C. Metcon (Tiempo) For Time y Quality 10 Du’s 2 P.Snt -TnGo- @ 70% 2 T2B 20 Du’s 4 P.Snt -TnGo- @ 70% 4 T2B 30 Du´s 6 P.Snt -TnGo- @ 70% 6 T2B 40Du’s 8 P.Snt -TnGo- @60% 8T2B 50Du’s 10P.snt -TnGo- @ 60% 10T2B 60DU’s 12P.snt

“MeT-Con Mondays” A. Warm Up: -4Rnds- 5 Push Ups 10 BB Thrusters 15 KBS B. -Met-Con-  3RFT Run 100 12 C2B-Pu 9 Thrusters @ 50/35 3Rope Climbs C. 3RFT 15 DL @50 5 Sqt Snt @50 15 lat Burpees

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