top of page

Kamp LOKAL: Jan 13, 2024

Writer's picture: Louie Fredric ChuaquicoLouie Fredric Chuaquico

Metcon: 45 min cap

10 Rounds

5 Shuttle Runs (50ft)

10 V Ups

100ft Sled Push (145/125)

5 Devil’s Press (2x50/35)

10 Box Jumps (24/20)

100ft Farmer's Carry (2x50/35)


Scaled:

10 Rounds

4 Shuttle Runs (50ft)

8 V Ups

100ft Sled Push (125/100)

5 Devil’s Press (2x40/25)

8 Box Jumps (24/20)

100ft Farmer's Carry (2x40/25)


Snatch:

Build to a heavy Snatch in 10 minutes or 5 singles.

-Then-

Take 70-75% of that heavy single and hit for 3 PERFECT singles.


 Clean and Jerk

Build to a heavy Clean and Jerk in 10 minutes or 5 singles.

-Then-

Take 70-75% of that heavy single and hit for 3 PERFECT singles.






58 views0 comments

Recent Posts

See All

Hyrox Class Feb 8, 2024

Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 10 Jumping airsquats 10...

LA Class Feb 8, 2024

Warm-up: 1 Round 2nd floor run 16 Alternating Warrior Squats 10 IYTS 10 Bodyweight cuban presses 10 Sprawls 5 Worlds greatest stretch...

LA Class Feb 7, 2024

Warm-up: 1 Round 10 Calorie Machine 10 IYTS 10 Tspine stretch 10 Squat Pass thrus 10 OHS Wrist prep Burgener snatch Strength: WEEK 4...

Comments


bottom of page