Kamp Lokal Jun 11, 2025
- Mark Go
- Jun 10
- 1 min read
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.
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