Workout of the day: 17 oktober 2018

STRENGHT

RX
10 EMOM
1 Power snatch
2 Squat snatches

Scaled
10 EMOM
1 Hang power snatch
2 Overhead squats

METCON

RX
3 Rounds for time:
20 Power snatches 35/25kg
20 KB Snatches (10L + 10R) 20/12kg
20 Boxjumps 24/20″

Time cap: 14
Target: < 12 min

Scaled
3 Rounds for time:
20 (Hang) power snatches
20 KB Snatches (10L + 10R)
20 Box step ups

RX+
3 Rounds for time:
20 Power snatches 45/30kg
20 KB Snatches (10L + 10R) 24/16kg
20 Boxjumps 24/20″

Workout of the day: 15 oktober 2018

STRENGHT

5 Rounds for time:
10 Hanging knee raises (51X1)
15 V-ups
20 Oblique crunches
25 sec Hollow hold

METCON

RX
For time:
27-21-15-9
Pullups
Burpees
Double unders

Target: <10 min
Time cap: 12 min

Scaled
For time:
21-15-12-9
Jumping pullups
Burpees
Single unders (2x)

RX+
For time:
27-21-15-9
Chest to bar pullups
Burpees
Double unders

GYMNASTICS

RX
For time:
30-25-20-15-10
Burpee boxjump overs 24/10″
250/200m Row
3 Ring muscle ups

Target: < 20 min
Time cap: 25 min

Scaled
For time:
30-25-20-15-10
Burpee boxjump overs 24/10″
250/200m Row
Any suitable scaled option

Workout of the day: 14 oktober 2018

STRENGTH

Overhead squat
3 x 12 reps
2 min rest

Compare to 28/4

METCON

RX
6 Rounds for time:
6 Toes to bar
8 Power snatches 40/25kg
10 Back rack lunges alt. 40/25kg

Compare to 16/5

Time cap: 12 min
Target: 10 min

Scaled
6 Rounds for time:
6 knee raises
8 Hang power snatches
10 lunges alt.