Mese: Gennaio 2023

C L O S E D

A. emom 12 ‘
1 squat snatch
find your heavy single of the day

B. every 3′ x 5 sets
5 back squat
find your 5rm

💥metcon
” ERWIN “

4 x 3′ ON | 1.30″ OFF
100 du
10 bmu
max reps C & J ( any style )

score is total C & J

Rx 70% 1 rm C & J
SCL ogni esercizio deve stare nel munuto altrimenti scalo il volume
skill –》 c2b sub bmu / pullup sub c2b / banded strict pullup

💥metcon
” ASFALTO CALDO “

for time

80 / 60 kcals ski
40 DL
20 bbjo
40 DL
80 / 60 kcals ski

RX 100 / 70 | 75 / 60
SCL –》 weight :
90/60 – 80/55 – 70/50 – 60/40 – 50/35 – 40/30
skill –》 bbjo 60/50 or bbso

💥 metcon
” IPERCALISSE “

Amrap 20′
4 wall walks
6 strict pullups
8 strict ring dips
14 alt. pistol squat

RX wearing vest
SCL weight –》 no vest
skill –》 banded strict pullup | banded strict ring dip | half wall walks or box walks | assisted pistol or box pistol or reverse lunges w/ mb