BB Gymnastics
1) 5X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec.
- Score: 65kg no fails
- Score 85kg no fails
Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) 5X5 Back Squats @ 75% – rest 2 minutes.
- 5RM 145 kg
Notes: Percentage is based off of 120515. DO NOT go up from the number you are supposed to be working off of.2) 3X5 Front Squats @ 77.5% (3 second pause on the 1st & 5th rep) – rest 90 seconds.
- 1RM 132 kg
Conditioning
1 minute AMRAP of Jerks @ 225/150#
-then (no break)-
100 Burpees for time.
*Perform 1 Rope Climb @ 15′ EMOM beginning AFTER the first minute.
Notes: There is a 10 minute cap on this effort.-then (no break)-
1 minute AMRAP of Jerks @ 225/150#
Score is total number of Jerks and total time for Burpees.
- Score:
- 15 Jerks @ 50 kg (so leicht wegen Rückenverletzung)
- 20/10/12/11/10/12/10/15 - 7:53 min
- 6 Jerks @ 50 kg
- Total time: 9:53 min
Bonus (ca. 5 Min nach dem WOD): 1 x 400m all out: 1:15 min (ich könnte heulen)
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