Morgoncardio

EMOM 20
Odd: 3 ring MU + max cal A-bike
Even: rest

Result: 20-19-19-17-17-14-16-16-16-18 (172 cal)

Annonser

101 Squat and Snatch

Modified Russian Squat Cycle

FS 6×2 reps, BS 6×3 reps
102,5-112,5 kg

Snatch.

9.1 Find your daily max in singles: 82.5 kg

9.2 Do six reps at 90% with a three second pause in bottom position. 75 kg

9.3 Do twelve reps at 80% with a three second pause in the bottom position: 65 kg

9.4 Do six 1,5 snatches at 70%. The pause in the bottom position is not mandatory but you need to show control in the top before dropping the bar: 57.5 kg

26/10 Squat cycle + heavy C&J wod

Front squat 20 rep 95 kg
4-4-4-4-4

Team of 2 For time:
100 DU
30 burpees over bar
20 slamballs 25 kg
10 clean and jerk 80 kg
100 DU
30 burpees over bar
20 slamballs 25 kg
8 clean and jerk 85 kg
100 DU
30 burpees over bar
20 slamballs 25 kg
6 clean and jerk 90 kg
100 DU
30 burpees over bar
20 slamballs 25 kg
4 clean and jerk 95 kg
100 DU
30 burpees over bar
20 slamballs 25 kg
2 clean and jerk 100 kg

Time: 35 min

Russian squat cycle och 101 snatch

1. Modified Russian Squat Cycle.

BS 6×2 reps, FS 6×3 reps, BS 6×2 reps
110-100-110 kg

OHS Complex

Empty barbell
2 sets x 5 reps
down slow, up fast
down slow, up fast + 3 second pause in top- and bottom

 

Snatch

4.1 Find your daily max in singles
80 kg

4.2 Do five additional singles at 90%.
72.5 kg

4.3 Do five additional doubles at 80%.
65 kg

4.4 Do five additional triples at 70%.
55 kg