top of page
wix BG.png
Search

Kamp LOKAL: Oct 17, 2023

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • Oct 16, 2023
  • 1 min read

Muscle Snatch + 2 Snatch Drop 2 Muscle Snatch + 2 Snatch Drop @ 5/10 RPE 2 Muscle Snatch + 2 Snatch Drop @ 5.5/10 RPE 2 Muscle Snatch + 2 Snatch Drop @ 6/10 RPE 2 Muscle Snatch + 2 Snatch Drop @ 6.5/10 RPE Scoring: Power Snatch 3 Power Snatch @ 6/10 RPE 2 Power Snatch @ 7/10 RPE 1 Power Snatch @ 8/10 RPE 3 Power Snatch @ 7/10 RPE 2 Power Snatch @ 8/10 RPe 1 Power Snatch @ 9/10 RPE 1 Power Snatch @ 9+/10 RPE 1 Power Snatch @ 9+/10 RPE Scoring: Metcon Metcon: ( 7 min cap each set) 2 Sets: 3 Rounds 12 Thrusters (65/45) 12 GHD SIt Ups (OR Toes to bar) 36 Crossover Single Unders -rest 3 minutes b/t sets- Scaled: 2 Sets: 3 Rounds 8 Thrusters (65/45) (OR 12 at 45/35) 8 GHD SIt Ups (OR Toes to bar) 24 Crossover Single Unders -rest 3 minutes b/t sets- Scoring:

 
 
 

Recent Posts

See All
Kamp Lokal Nov 8, 2025

DELOAD WEEK METCON: 20 Minute EMOM Minute 1 - 5 Thruster (135/95) Minute 2 - 10 Burpee Pull Ups Minute 3 - 15/12 Calorie Bike Erg (OR Row) Minute 4 - 20 yard (60ft) Sled Push (145/125) *Rx’d Sub Optio

 
 
 
Hyrox Class Nov 8,2025

Warm up: 20 90/90 hip switch 10 Cat cows 8/side firehydrants 8/side Knees over toes forward Body weight 20 sec/side isometric lunge hold 10 Sprawls 50FT bear crawls 50ft duck walks 20 Banded Pull apa

 
 
 
LA Class Nov 8, 2025

Warm-up: 20 90/90 Hipswitch 10/side Knees over toes lunge 20 alternating warrior squats 20 Banded Pull aparts 20 Banded Front Raises 10 Plate ground to overhead Wrist prep Strength Complex: Every 1:30

 
 
 

Comments

bottom of page