Category: Yleinen

SaliskaBailu infoa löytyy RCFT 3.0 sivun takaa

Clean pull
4*5
@60%
from max deadlift

For time:
21-15-9
Power clean 50/35
Box jump 24″/20″

Weighted Ring Push-up
4*6

For time:
30-20-10
Calories Row
Thruster 30/20 kg

Weighted Pull-up
4*6

Muscle-up Biathlon/
Nicole

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Compare your score

Muscle-up biathlon

For time:
400-meter run
18 muscle-ups
400-meter run
15 muscle-ups
400-meter run
12 muscle-ups

Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap

Back squat
1*8 65%
1*6 75%
1*4 85%
1*4 90%

Complete as many rounds and reps as possible in 15 minutes of:
5 Burpees
10 Toes to bar
15 Wall balls 20/14

Clean & Jerk technique

Couplewod:
7 min AMRAP of,
10 Box over jump 24″/20″
10 Clean & Jerk @50%

Mash party

Handstand skills

9 min AMRAP of,
2 Wall climb
20 Grasshopper
2 Skin the cat
20 Walking lunges

Shoulder mobility

KB Snatch technique

OTM 20
1min Kb snatch 5 left, 5 right
2min 7 Burpee
3min 4 Pistol squat per leg (no alt.)
4min 3 Muscle-up /chest to bar

Calves, hips, ankle mobility

Snatch press balance 4*5
Heaving snatch balance 4-3-2-2-1

5 sets,
Hi-hang snatch – Pause (knee) snatch

Mash party

Strongman techniques

3 Rounds:
600m Run
15 Toes to bar
2 min rest

Back maintenance

Rope climb technique

5 Rounds:
40s work, 20 rest

Rope climb
Double-unders
Kb Swings 24/16
1 min rest

Shoulder mobility