top of page
wix BG.png
Search

Kamp Lokal May 2, 2025

  • Writer: Mark Go
    Mark Go
  • May 1, 2025
  • 1 min read

Snatch


5 Sets (New set every minute)

1 Snatch @72-75% 1RM Snatch

-Directly into-

5 Sets (New set every minute)

1 Snatch @77-80% 1RM Snatch

-Directly into-

5 Sets (New set every minute)

1 Snatch @82-85% 1RM Snatch

-Directly into-

5 Sets (New set every minute)

1 Snatch @88% 1RM Snatch



METCON:


At 0:00

15 Chest to Bar Pull Ups

6 Shuttle Runs (50ft)

15 Overhead Squat (115/80)


At 3:00

15 Chest to Bar Pull Ups

6 Shuttle Runs (50ft)

12 Overhead Squat (135/95)


At 6:00

15 Chest to Bar Pull Ups

6 Shuttle Runs (50ft)

9 Overhead Squat (155/105)


At 9:00

15 Chest to Bar Pull Ups

6 Shuttle Runs (50ft)

6 Overhead Squat (185/125)


At 12:00

15 Chest to Bar Pull Ups

6 Shuttle Runs (50ft)

3 Overhead Squat (205/135)


Time Cap each set: 2 minutes 30 seconds


SCALED:


At 0:00

10 Chest to Bar Pull Ups

4 Shuttle Runs (50ft)

15 Overhead Squat (95/65)


At 3:00

10 Chest to Bar Pull Ups

4 Shuttle Runs (50ft)

12 Overhead Squat (115/80)


At 6:00

10 Chest to Bar Pull Ups

4 Shuttle Runs (50ft)

9 Overhead Squat (135/95)


At 9:00

10 Chest to Bar Pull Ups

4 Shuttle Runs (50ft)

6 Overhead Squat (155/105)


At 12:00

10 Chest to Bar Pull Ups

4 Shuttle Runs (50ft)

3 Overhead Squat (185/125)

 
 
 

Recent Posts

See All
Kamp Lokal May 16, 2026

METCON: 3 Rounds 9 Bar Muscle Ups 3 Rope Climb Time Cap:13 minutes Scaled: 3 Rounds 6 Bar Muscle Ups 2 Rope Climb Snatch *If you need to take a break from going below parallel, then perform these as P

 
 
 
LA Class May 16, 2026

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Good mornings 10 Airsquats 10 V-ups 3/Side WGS Wrist prep Strength:Unilateral + Midline SERIES 3/4 (1 SET EVERY 3:3

 
 
 
Hyrox Class May16,2026

Warm up: 20 90/90 hip switch 20 Alternating Bodyweight lunges 10/side Alternating toy soldiers 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 Inchworm pushups 1 min plan

 
 
 

Comments

bottom of page