Nefarious Fitness and Performance – NFX
Whakamahana – Warm up
Warm-up (No Measure)
1 ROUND (8 MIN CAP)
:30 Single Unders
20 Piked Shoulder Taps
10 PVC Pass Thrus
10 Barbell Strict Press
10 Snatch Grip Deadlift
INTO…
2 ROUNDS
:30 High Jump Single Unders or Doubles
20 Piked Shoulder Taps
10 PVC Around the Worlds
8 Barbell Push Press w/ :02 Pause in Dip
10 Hang Muscle Snatch
Hei Mahi – Workout
“NEFARIOUS MID WINTER THROWDOWN WORKOUT 22.2 A ” (AMRAP – Rounds and Reps)
1.) AMRAP x 10 MINUTES
6 Power Snatches (42.5/30)|(30/20)
8 Push Press
24 DU
(Score is Rounds + Reps)
-Rest 2:00 b/t Part A & Part B-
“NEFARIOUS MID WINTER THROWDOWN WORKOUT 22.2 B”
2.) ON AN 8:00 RUNNING CLOCK…
Build to a Heavy Complex…
1 Power Snatch
+
1 Hang Power Snatch
(Score is Weight)
Hei Mahi – Workout
“NEFARIOUS MID WINTER THROWDOWN WORKOUT 22.2 A” (ADJUSTED) (AMRAP – Rounds and Reps)
1.) AMRAP x 10 MINUTES
6 Power Snatches (30/20)|(20/15)
8 Push Press
50 Single Unders
(Score is Rounds + Reps)
-Rest 2:00 b/t Part A & Part B-
“NEFARIOUS MID WINTER THROWDOWN WORKOUT 22.2 B” (ADJUSTED)
2.) ON AN 8:00 RUNNING CLOCK…
Build to a Heavy Complex…
1 Power Snatch
+
1 Hang Power Snatch
(Score is Weight)