April 18, 2016

A:

Power Snatch

Principiantes mejora de la técnica

Avanzados:

2/4 75% 2/4 80%

 

B:

 

Time cap 10'

3 rounds

10 Toes to bar

15 Power Snatch 55/35kg

20 Wall Ball 9/7kg

 

Rest 3'

 

Time cap 10'

3 rounds

10 DB Push press 20/15kg

15 Burpees

20 DB clean 20/15kg 

 

 

March 14, 2016

A: 

OHS  4 - 4  - 4 - 3 - 3 

 

B:

Por parejas

A. Corre 200m 

B. Completa mientra A está

corriendo:

50 Power Snatch 50/35kg

100 Push ups

150 Air Squat Jump

 

 

March 7, 2016

A:

Skill: KB Long Cycle 

 

B:

8' Max. KB Long Cycle

 

Rest 2' 

 

AMRAP 10' 

6 Burpees to pull ups

8 DB Power Snatch 20/15kg

10 Clap push ups

 

 

February 18, 2016

A:

Push press + Push jerk

3/2+1 70% 2/2+1 80%

 

B:

Por parejas:

30 - 20 - 10 

Power Snatch 45/30kg

MU Bar 

 

 

February 5, 2016

A:

Over Head Squat

4-4-4-3-3

 

B:

EMOM 16'

Min1. 

6 Power Snatch 50/35kg

6 OHS 50/35kg

Min 2. 

12 Toes to bar to pull up

 

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