For Time: 1 Hang squat clean (60/45kg) 2 Front squat 3 Muscle up 4 Handstand push ups 5 Deadlift 6 Walking lunges 7 Burpee over the box 8 Kettlebell swings (32/24kg) 9 Pull up 10 Toes to bar 11 Thruster (50/35kg) 12m Handstand walk Desde el Box os queremos desear una Feliz Navidad, unas fiestas en familia y con algún exceso que otro (que
A. STRENGTH: Three Position Snatch Build a Heavy Complex (1 High Hang + 1 Hang + 1 Full Snatch) B. Every 30″ for 5′: 1 x Hang Snatch @65-75% of A Rest 3′ Every 30″ for 5′: 1 x Snatch @65-75% of A
A. STRENGTH: Shoulder Press 5-5-3-3-3-1-1-1 B. AMRAP 12′: 5 Push Press (70/45kg) 10 Deadlift (70/45kg) 15 Mountain Climbers
A. STRENGTH: Power Clean 5-5-5-5-5 B. For Time: 100 Clean Burpee Over the Bar (60/45kg)
A. STRENGTH: weighted Pull Ups 5-5-3-3-3-1-1-1 B. 21-15-9 Pull Ups Box Jumps Kb Swing (24/16kg)
A. STRENGTH: Back Squat 3-3-3-3-3-3 B. AMRAP 14′: 400m Run 15 Back Squat (60/45kg) 10 Toes to Bar
A. STRENGTH/SKILLS: HSPU 3 x Max Reps Strict HSPU B. For Time: 150 HSPU* * Every minute, perform 25 Double Unders
“Linda” 10-9-8-7-6-5-4-3-2-1 Deadlift (1’5 Bodyweigth) Bench Press (1 BW) Clean (0’75 BW)
A. STRENGTH: Weighted Ring Dips 3-3-3-3-3-3 B. EMOM 16′: 1- 10 Ring Dips 2- 22 Wallball shots
A. STRENGTH: Front Squat 4-4-4-4-4 (3″ stop) B. 5 Rounds of: 12 Deadlift (70/45kg) 9 Hang Power Clean 6 Push jerk 1 Legless Rope Climb
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