EMOM 15’

 

MIN 1 : *

A:12 CAL ROW

B:12 CAL SKIERG

 

MIN 2:

A+B: SYNCHRO

AMRAP

Round 1: Hang Dumbbell  snatch one arm 

Round 2: Hang Dumbbell clean and jerk one arm 

Round 3: devil press one arm

 

MIN 3 : *

A:12 CAL SKIERG

B:12 CAL ROW

 

MIN 4:

A+B: SYNCHRO

AMRAP 

R1: db hang snatch one arm 

R2: db hang clean and jerk one arm 

R3: db devil press one arm 

 

MIN 5:REST

 

DUMBBELL: 15 kg 

 

*Attention : chaque calories non validées dans la minute sera à déduire du score final.

 

PARTIE A: FOR TIME TC: 10’

 

10 round :I GO YOU GO

 

42 Simple under

3 front squat

3 wall walk

3 thrusters 

40 kg 

 

PARTIE B:

IN THE WINDOWS OF 6’:

 

find the heaviest load on the complex: 

 

Athlète A: 

1 CLEAN

3 FRONT SQUAT

1 CLEAN

 

Athlète B: 

1 CLEAN

3 JERK

1 CLEAN

 

 

FOR TIME TC: 8’

 

10 POWER SNATCH@2

8 BOBAR@2

18 KNEE TO ELBOW@2

10 SQUAT SNATCH to share

8 BOBAR@2

18 PULL UP to share

10 OVERHEAD SQUAT@2

8 BOBAR @2

18 PULL UP@2

 

40/40 kg

 

AMRAP 4’

 

A: max cal bike erg R10 and  standing

B:max distance sled push and pull

10 m = 10 points

 

free change

plate 25kg

 

FOR TIME TC:9’

 

21 cal echo bike

21 reverse lunges back rack 40kg

21 push up@2

15 cal echo bike

15 reverse lunges front rack 50kg

15 CTB@2

9 cal echo bike

9 reverse lunges OVH 60kg

9 HSPU@2