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140317 Happy Bday Coach Erika

A. Metcon
Team 2x
Amrap 29′
29 HSPU
29 Box Jump
29 DL @40/25
200 mt run (insieme)

130317

A. Metcon
“Open 17.3”
In 8′ cap time
3R
6 C2B
6 Squat Snatch
3R
7 C2B
5 Squat Snatch
if all rep is completed, time cap extends by 4′
3R
8 C2B
4 Squat Snatch
if all rep is completed, time cap extends by 4′
3R
9 C2B
3 Squat Snatch
if all rep is completed, time cap extends by 4′
3R
10 C2B
2 Squat Snatch
if all rep is completed, time cap extends by 4′
11 C2B
1 Squat Snatch

110317

A. Volume
EMOM 10′
– 40″ HSPU
– 30″ DU

B. Metcon
“Isabel”
30 Snatch @60/40

100317

A. Conditioning
2:00 Burpee Touch
0:30 rest
1:00 Burpee Touch
0:30 rest
0:30 Burpee Touch

B. Metcon
“Fran”
21-15-9
Thruster @40/30
Pull Up

090317

A. Skills
work on Butterfly Pull up

B. Metcon
“Grace”
30 Clean&Jerk @60/40

C. Cash out
“Annie”
50-40-30-20-10
DU
Sit up

080317

A. Skills
3RNFT
5 Press Split Position
5 Jerk Balance
5 Split Jerk
30″ rest

B. Metcon
“Cindy”
Amrap 20′
5 Pull up
10 Push up
15 Squat

070317

A. Metcon
“Kelly”
5RFT
400mt run
30 Box Jump
30 WallBall

B. Stretching

060317

A. Metcon
Open 17.2
Amrap 12′
2R
50ft DB walking lunges 2×22,5/15
16 T2B
8 DB Power Clean
then,
2R
50ft DB walking lunges
16 bar mu
8 DB Power Clean

040317

“DT”
5RFT
12 DL @70/50
9 Hang Clean
6 STOH

030317

A. Strenght
Amrap 3′
Strict HSPU

B.
EMOM 18′
– 14 burpee plate @15/10
– 14 step up plate
– 14 thruster plate

C. cash out
Chat 17.2

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