Strength: 12min to find RM1 Power Clean Metcon: For time: 10 Double Unders 10 Clusters (#50/35) 20 DU 8 Clusters 30 DU 6 Clusters 40 DU 4 Clusters 50 DU 2 Clusters Endurance: 7 Rounds : 20 Thrusters 20/15 kg 20 Bar Facing Burpee 20 TTB Competitors: A. E2MOM
Skill: Pistol Squat Metcon: 7 Rounds for time: 10 Push Press (#52/37) 10 Kettlebell Swings (#24/16) 10 Box Jumps
Strength: Clean Pull + Squat Clean (1+1) 12min to build to a heavy set Metcon: AMRAP in 20min of: 10 Wallballs (#10/6) 1 Clean and Jerk (#70/45) *increase 1 c&j every round
Skill: Ring Muscle-up Metcon: 3 Rounds for time: 50 Air-Squats 24 Dumbbell Snatches (#25/15) 7 Ring MU Endurance: AMRAP in 30 min: Run 400m 21 KB Swings (#24/16) 12 Pullups
Power: Box Jump for height 15min to build a high 1-rep jump Metcon: 4 Rounds for time: Run 400m 21 Toes-to-bar 12 Deadlifts (#100/70)
Strength: Back Rack Lunges 5-5-5-5-5 (each leg) Metcon: For time, as fast as possible: 50 Double Unders 40 Power Cleans (#50/35) 30 Push-Press (#50/35) 20 Thrusters (#50/35) 10 Bar Muscle-ups Endurance: 3 Rounds for time: 50 KB Swings (#24/16) Run 800m 50 Air-Squats
Skill: Handstand hold/walk practice Metcon RFA 2017 Event #3 10 Rounds for time: 1 Rope Climb 7 Overhead Squats (#60/40) 8 Bar Facing Burpees *20min time-cap *Rx: wearing a 10/6kg vest
Go Go Pandas *** הודעת מנהלתית *** המקצה הראשון שיצא מחר יהיה המקצה של יונתם (נוער) בשעה 9 בבוקר. מי שיכול להגיע יותר ממוזמן להצטרף לעומרי ולעודד. לגבי כל השאר אני (פבל) אהיה בבוקס החל מ 10.30 כדי לפגוש אתכם. נצא בשיירה להיכל שלמה בשעה 11.30(בול) כדי להספיק להגיע
Strength: Weighted Pullups 5-5-5 Go as heavy as possible but dont go under 5 reps. Scale as needed. Metcon: For time: 10-9-8-7-6-5-4-3-2-1 reps of: Clean and Jerks (#50/35) Strict Dips (use rings/bars/boxes) Double Unders
Strength: Back Squat 20-20-20 Metcon: 3 Rounds for time: 7 Power Cleans (#80/50) Run 400m 14 HSPU Endurance: "Eva" 5 Rounds: Run 800 30 KB Swing (#24/16) 30 Pullups
Strength: Build a heavy set of the following complex: Power Clean + Front Squat + Split Jerk (1+1+1) 15min time-cap. Metcon: For time: 50m DB Overhead walking lunges (#20/15) 50 Hand Release Push-ups 25 Box Jump-overs 50 Hand Release Push-ups 50m DB Overhead walking lunges
Skill: Single/Double/Tripple Unders Strength: BTN Strict Press (snatch grip) 5-5-5 Metcon: For total reps: AMRAP in 8min: 15 Wallballs (#10/6) 30 Double Unders Straight into: AMRAP in 8min: 15 Toes-to-bar 30 Double Unders Endurance: 7 Rounds for time: 10 Deadlift (#60/40) 10 Bar Facing Burpees 10
Skill/Strength: Snatch Balance 3-3-3-2-2-1-1 Metcon: For time, 21-15-9: DeadLifts Hang Power Cleans Push Jerks Rx: #43/30
Strength: Back Squat 2-2-2-2-2-2 Metcon: AMRAP in 20min: 3 Ring Muscle-ups 5 HSPU 12 Box Jumps Endurance: 4 Rounds for time: Run 800m 4min max burpees Competitors: A. Back Squat 3-3-3-3-3 Pause 3sec at the bottom of each rep B. EMOM for 10min: Even: max Burpee high knees Odd: max
Skill: Handstands practice Metcon: 5 Rounds for time: Run 200m 12 Push Press (#60/40) 1min Plank
Strength: Weighted Chinup 12min to find RM1 Metcon: 3 Rounds for time: 30 Kettlebell Swings (#32/20) 30 Pushups
