26.2 montag

2018 Open Cycle Week 1 Day 1

Once again this year we are asking you all to register to join The 2018 Misfit Take Over. We will use your responses to track all of our Misfits on the leaderboard.

1. Warm-up
AMRAP 3 Minutes
4 Squat Clean Thrusters 25 kg
Row 10/8 Calories

2. OLY
Heavy set of 3 pos snatch

warm up : 3 pos muscle snatch , 3 pos power snatch, 3 pos squat snatch

3. Met-Con
For Time:
15 Deadlift 225/155lbs
15 Bar Facing Burpees
12 Deadlift
12 Bar Facing Burpees
9 Deadlift
9 Bar Facing Burpees
6 Deadlift
6 Bar Facing Burpees
3 Deadlift
3 Bar Facing Burpees

Falls deadlifts nicht gehen front squats mit 60 kg.

4. Interval
Row 1k x 2
Rest :60
Row 750m x 3
Rest :60
Row 500m x 4
Rest :30
Row 250m x 5
Rest :30

ca. 80-90% gas geben bei jedem intervall!

Extra Credit

Who is this for? Read the following out loud: I will finish in the top 20 in my region, not the top 30, 100, or 500. The top 20. – Do you believe it? If so, have at it. If not, you know how we feel about intensity vs. volume. Work your ass off on 1-4 and be done.

5. Gymnastics Strength
Ring Dips
6X8-10
Rest 2:00

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One thought on “26.2 montag

  1. Heavy set of 3 pos snatch
    2. OLY
    Warm-Up :
    – 3-Position Muscle Snatch
    – 3-Position Power Snatch
    – 3-Position Squat Snatch
    then…
    – 3 perfect Squat Snatch
    – Focus on technic, not weight
    Done with: 40,0 kg

    3. Met-Con
    For Time:
    15 Deadlift 155lbs
    15 Bar Facing Burpees
    12 Deadlift
    12 Bar Facing Burpees
    9 Deadlift
    9 Bar Facing Burpees
    6 Deadlift
    6 Bar Facing Burpees
    3 Deadlift
    3 Bar Facing Burpees
    Total Time: 3:30

    4. Interval
    – Row 1k x 2
    Rest :60
    – Row 750m x 3
    Rest :60
    – Row 500m x 4
    Rest :30
    – Row 250m x 5
    Rest :30
    Score:
    Total Time = 28:22 for 7500 m (1:53/500m)
    Done:
    1 k = 3:39 (1:49/500m)
    1 k = 3:49 (1:54/500m)
    750 m = 2:53 (1:55/500m)
    750 m = 2:53 (1:55/500m)
    750 m = 2:54 (1:56/500m)
    500 m = 1:54 (1:54/500m)
    500 m = 1:54 (1:54/500m)
    500 m = 1:53 (1:53/500m)
    500 m = 1:59 (1:59/500m)
    250 m = 0:54 (1:49/500m)
    250 m = 0:56 (1:52/500m)
    250 m = 0:54 (1:49/500m)
    250 m = 0:53 (1:47/500m)
    250 m = 0:52 (1:45/500m)

    5. Gymnastics Strength
    Ring Dips
    6 x 8 Reps
    Rest 2:00

    Like

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