Tisdag
Skill
12 min EMOM
Min 0-3: 3 Hang power snatches every minute
Min 3-6: 3 Power snatches every minute
Min 6-9: 2 Hang squat snatches every minute
Min 9-12: 2 Squat snatches every minute
Start low in weight and build up, or back down if needed
Metcon
For reps
5 min Amrap
4 rounds of Snatch DT 40/30kg
Remaining time wallballs 9/6kg for reps
Rest 1 min
5 min Amrap
3 ronds of snatch DT 40/30kg
Remaining time wallballs 9/6kg for reps
Rest 1 min
2 min Amrap
4 rounds of Snatch DT 40/30kg
Remaining time wallballs 9/6kg for reps
Score is total wallballs
Snatch DT is: 9 Snatch grip deadlifts, 6 hang power snatch, 3 overheadsquats
L1: 50/35kg
L2: RX
L3:30/20kg, WB 6/4kg
L4: 20/15kg, no overheadsquat just overhead hold for 10 sec, WB 6/4kg
CF Basic
Skill
Handstand against wall (wallwalk up and the usual kick up)
Handstand push ups from box
Kick to handstand against wall
Alternate handstand with long jumps, when you need a break.
Long jump
Give this a try
For cm to count you must land with control and be able to keep balance
Metcon
Amrap 10 min
5 Burpee broad jump, 1 meter
15 sec handstand hold OR 30 sec in plank hold
10 Slamball throw unto ground 9/6kg
In team of 2
Synced burpees and hold
20 Alternating slam balls
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