LA ANTIGUA FIT FEST

Atleta A
7 Deadlift
7 Front Squat
7 Shoulder to Overhead

Atleta B:
5 Deadlift
5 Front Squat
5 Shoulder to Overhead

PARTE A — AMRAP 4 MINUTOS
Score: Rondas + repeticiones
5 Front Squats (155 / 105 lb)
5 Squat Snatch (mismo peso)

Encontrar 1RM Snatch

TIMECAP 9min:
For Time:
21-15-9
DB Deadlifts #50
After each set:
45ft Handstand Walk
15 T2B
15 C2B Pull Ups

AMRAP 15 min:
1000mts row
10 Strict HSPU
20 SandBag Cleans #150
30ft SandBag Lunges
40 Double Unders

For Time:
3000mts Row
15 Wall Climbs (Split)
60 Sand Bag Cleans
#75/100
90ft Sandbag Lunges
(15ft)

For Time:
3000mts Row
15 Wall Climbs (Split)
60 Sand Bag Cleans
#75/60
90ft Sandbag Lunges
(15ft)

For Time
10 Bar Muscle Ups
30 Burpees to Target
60ft Work Carry
30 Burpees to Target
10 Bar Muscle Ups

For Time:
10 Sync Chest to Bar
30 Burpees Broad Jumps
Facing the Line
60ft Bearhug Carry
(all - H#150/100 - M#100/75)
10 Sync Chest to Bar

For Time:
10 Sync Pull Ups
30 Burpees Broad Jumps
(Facing the Line)
60ft Bearhug Carry ONE SB
(#100/75)
30 Burpees Broad Jumps
10 Sync Pull Ups

AMRAP 15 min:
1000mts row
10 Strict HSPU
20 SandBag Cleans #150
30ft SandBag Lunges
40 Double Unders

For Time:
2Rnds
12 Sync DB Snatches 2 DB(H#50/35 M#35/25)
18 Sync Box Jump Over (24¨/20¨)
2Rnds
12 Sync Box Jump Over (24¨/20¨)
18 Sync Devil Press ONE DB
(H#50/35 M#35/25

For Time:
2Rnds
12 Sync DB Snatches 1 DB(H#35/25)
18 Sync Box Jump Over (20¨) 2 Athletes
2Rnds
18 Sync Box Jump Over (20¨) Athletes
12 Sync Devil Press ONE DB
(H#35/25)

Tc 15 min
5 Rnds for Time:
9DB Hang Clean and Jerk (#50)
12 SandBag Thrusters (#60)
15 DB Box Step Overs

TIMECAP 12 min
3 Rnds For TIme:
9 Sync both DB Hang Clean and Jerk
(H#50/35) (M#35/25)
12 Sync one DB Box Step Overs (24/20¨)
(#50/35)
15 Worm Thrusters

TIMECAP 12 min
3 Rnds For TIme:
9 Sync ONE DB Hang Clean and Jerk
(#35/25)
10 Sync one DB Box Step Overs (20¨)
12 Worm Thrusters

Have Fun!

TIMECAP 10 min:
For Time
800mts Row
5 Rope Climbs
20 Sandbag Squats
400mts Row
3 Rope Climbs
30 Sandbag Squats

TIMECAP 15 min:
For Time:
1000/800mts Row
8 Rope Climbs (Split)
20 Worm Squats (Both
Athletes)
500/400mts Row
4 Rope Climbs (Split)
30 Sync Sandbag Squats
H#150/100 M#100/75

TIMECAP 15 min:
For Time:
500/400mts Row
84Rope Climbs (Split)
20 Worm Squats (Both Athletes)
250/200mts Row
2 Rope Climbs (Split)
30 Sync Worm Shoulder to
Overhead

TIMECAP 9 min:
For Time:
21-15-9
DB Sync Deadlift
After each set:
10 Sync Toes to Bar
10 Sync Pull Ups

TIMECAP 9 min:
For Time:
12-9-6
Worm Clean and Jerk
After each set:
45ft Handstand Walk
12 Sync T2B
12 Sync Pull Ups