rk from boxes + athletic porn

1. Part in The CrossFit Destiny ??????

 www.s14.cz and Dan made my day!!!
A. Clean & Jerk from boxes 35 cm up to 10 kg
2 X clean high-pull
1 X power clean
1 X half squat clean
1 X Squat clean
1 X Split jerk
Me : 30-100 kg
110-120 kg only:
1 X power clean
1 X half squat clean
1 X Squat clean
1 X Split jerk

WOD “Heather’s Hot Mess”
Teams of 3, AMRAP 30:

9 Muscle ups
9 Thrusters 75/40 kg
9 Deficit HSPU (15 cm)
9 Power Cleans 75/40 kg
9 Bar Muscle ups
9 Jerk 75/40 kg
9 Pistols (9/side)
9 KBS-USA 32/16
30 m HS Walk

—–

we : 5 rounds

 

 

2. Athletic part – run interval training

30 x 50 m run to 10 s / 10 s rest ( 10 min.) = 1500 m

4 min.rest

30 x 50 m run to 10 s / 10 s rest =  10 min.- 1500 m

4 min.rest

10 x 40 m run back to 10 s / 10 s rest

 

 

 

 

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