2. Juli 2022
Jul
02
Saturday, July 2nd 2022
Warm-up
A. General
Amrap 5
10/8 cal Row/Bike/Ski or 200m Run @Easy
8/8m Single arm OH Carry
20 Seconds/side PNF lat stretch on floor
Amrap 5
10/8 cal Row/Bike/Ski or 200m Run @Easy
8/8m Single arm OH Carry
20 Seconds/side PNF lat stretch on floor
B. Specific
3 sets
100m Straight leg row
100m Arms only row
30 seconds double under / triple under practice
3 beat swings + 3-5 CTB
3-5 Thrusters @ ascending
Metcon
Metcon (Time)
4 rounds for time
200m Row
70 Double-unders
200m Row
30 CTB
200m Row
10 Snatches 70/55 KG
200m Row
70 Double-unders
200m Row
30 CTB
200m Row
10 Snatches 70/55 KG
Metcon (6 Rounds for reps)
Team Version
You Row, I go
You Row, I go
6 rounds
Partner 1 Rows 200m
Partner 2 perform max rep DU
Partner 2 Rows 200m
Partner 1 Performs Max reps CTB
Partner 1 Rows 200m
Partner 2 Performs Max rep Snatch @60/42.5 KG
Rest 1 minute between rounds, switch order every round.
TC 40 mins
Extra Accessory
Metcon (Distance)
Max Distance HS Walk @ unbroken
OR
Max Distance HS walk in 3 minutes (increments of 8m)
Score: Time