190713 Пятница

1.    Metcon
"Lift Up Moore"
5 RFT:
20 Lateral Barbell Burpees
13 Squat Cleans, 62,5/42,5kg
2. Skills
EMOM 12
Odd min 2 -3 bar muscle ups
Ev. min  5 PSn 45kg

170713 Среда

1.  Metcon
"Open 12.3"
AMRAP 18:
15 BJ, 24/20
12 S2O, 50/30
9 TTB

2.  Skills
5 sets of unbroken C2B at 60% or max effort.  

150713 Понедельник

1.  Metcon

AMRAP 12:
10 Burpees
25 Double Unders

2.   Snatch Technique

3 Rounds of Snatch Complex Waves

a.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 55% of 1RM
b.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 60% of 1RM
c.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 65% of 1RM
Hang = at pockets
Low Hang = below knee
Complete three rounds of a, b, c. 

3.  Squats

6 x 4 Back Squats, across

120713 Пятница

1.  Metcon

21-15-9

Deadlifts, 102,5/70kg

OHS, 62,5/42,5kg

2. Skills

OTMx20

Odd:  3 Pos. Squat Clean, 50% of 1RM, Pause for a full 2 seconds from each position; (1) from mid thigh, (2) at the knee, (3) mid-shin but off the ground.

Even:  6 C2B pull ups

100713 Среда

1.   "Open Test"

AMRAP 20:

50 Wall Balls

50 DU

40 BJ, 60/50sm

40 TTB

30 Burpees

30 C2B

20 Power Cleans, 65/35kg

20 Jerks, 65/35kg

10 Snatches, 65/35kg

10 Muscle ups