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WOD @THEBOX - 8. September


METCON

WU:

6min AMRAP

30 Mountain Climbers

20 Pass Throughs

10 Gorilla Burpees

A:

Hip Thrusts


Work up to a heavy weight

Then perform 4x10


B:

15min AMRAP

21 Cal Row

15 Ball Slams

9 Wall Balls (20/14)


C:

100 Push Press (20/15)


Each time you break = 5 Push Ups




REGULAR

WU:

500m Row / Ski / AB

Then 2 Rounds

5 Muscle Clean

5 Push Press

5 Power Clean

5 Push Jerk

5 Thrusters


A:

Clean & Jerk


Work up to 75-85% of your 1RM


Then 6min EMOM

l. 1 Clean & Jerk

ll. 2 Clean & Jerk

lll. 3 Clean & Jerk


B:

4 Rds for Time

10 Push Jerk (50/40)

15 Wall Balls (20/14)

20 Back Rack Lunges (50/40)


Time Cap: 20min




WEIGHTLIFTING


WU:

500m Row

Then 2 Rounds

5 Snatch Pull

5 Muscle Snatch

5 Power Snatch

5 Full Snatch


A:

Work up to a moderate - heavy weight in todays Complex

Floating Snatch Pull + Full Snatch


performing 2+1

*Focus on a solid transition and control the Bar the moment it reaches OH Position


B:

Snatch Balance

Work up to todays 2RM



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THE BOX - FITNESS & HEALTH GMBH - SCHÜTZENMATTSTRASSE 34 - 8180 BÜLACH - INFO@THEBOX-FITNESS.CH - +41 79 867 08 46

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