Kamp Lokal Jun 11, 2025

METCON: (Community Cup WOD 1)

As many rounds and reps as possible in 20 minutes of:

15 box jump-overs

10 dumbbell snatches

5 strict handstand push-ups

♀ 35-lb (15-kg) dumbbell, 24-inch box

♂ 50-lb (22.5-kg) dumbbell, 30-inch box

Minimum Reps before scaling: 240 reps (8 Rounds)

SCALED:

As many rounds and reps as possible in 20 minutes of: 

15 box jump-overs 

10 dumbbell snatches 

5 hand-release push-ups 

♀ 35-lb (15-kg) dumbbell, 20-inch box 

♂ 50-lb (22.5-kg) dumbbell, 24-inch box 

Successory

3 Sets

50ft PVC Pipe Hanging Banded Kettlebell Overhead Walk

50ft 90 Degree Single Arm Kettlebell Upside Down Carry (each arm)

5x Crossover Symmetry ATYT (per position)

*Rest as needed between sets.

Snatch Balance

3 Snatch Balance @6/10 RPE

3 Snatch Balance @6/10 RPE

3 Snatch Balance @6/10 RPE

3 Snatch Balance @6/10 RPE

*Rest as needed between sets.

Power Snatch

3 Power Snatch @6/10 RPE

3 Power Snatch @6/10 RPE

3 Power Snatch @6/10 RPE

3 Power Snatch @6/10 RPE

*Rest as needed between sets.