13. März 2024
März
13
Reminder: please hand in the scores of the Open Workouts by Monday 8 pm at the latest.
Every minute for 8 minutes (1 round):
Minute 1
-Max Barbell Thrusters for 20 seconds @ 45/30 kg
Minute 2
-Max Toes to Bars for 20 seconds
Minute 3
-Max Power Snatches for 20 seconds @ 45/30 kg
Minute 4
-Max Burpees to Target for 20 seconds
Minute 5
-Max Hang Squat Cleans for 20 seconds @ 45/30kg
Minute 6
-Max Toes to Bars for 20 seconds
Minute 7
-Max Power Clean and Jerks for 20 seconds @ 45/30 kg
Minute 8
-Max Burpees to Target for 20 seconds
Scoring:
R. 1.: Max Thruster
R 2.: Max T2B
R. 3.: Max Power Snatches
R. 4.: Max Burpees
…
Every 4:00
4 sets:
2:30 minute clock to complete:
10 deadlifts @ 60/45 kg
10 hang power cleans @ 60/45 kg
10 front squats @ 60/45 kg
Max bar facing burpees in remaining time
3 Sets
Cat-Cow – 10 Slow Controlled reps
McGill Curl up x :30 hold
Bird-Dogs x 4/side
2 sets:
-10 Squat to Stand
-10 Standing Banded Pull Throughs
-8 m Flat Back Ostrich Walk
+
1-2 sets x 5 reps each movement
– Clean Grip RDLs
– Hang Muscle Cleans
– Front Squats
– Hang Power Clean + Push Press
– Squat Clean + Push Jerk