29.4.2015
Back Squat 10-8-6-4-2
Parimetcon
8min AMRAP:
3 Power Clean
3 Boxjump
-Heti perään:
6min AMRAP:
1,2,3,4,5…
Thruster
-1 kierros vuorotellen
Back Squat 10-8-6-4-2
Parimetcon
8min AMRAP:
3 Power Clean
3 Boxjump
-Heti perään:
6min AMRAP:
1,2,3,4,5…
Thruster
-1 kierros vuorotellen
12 Days Of CrossFit Sln ll Squat Clean @60/40 (jos meinaat kinkkua niin 75/50) Bar Facing Burpees HsPu Deadlift Pull Up Push Up KB Thruster (+8) Goblet Lunge KB Swing KB Snatch T2B Power Clean @60/40 (kts. 1)
10 Min Gymnastic Practice Valitse jokin harjoiteltava liike T2B, Hspu tms. Metcon Open 20.2 variaatio 20 Min Amrap ¨RX¨ 4 KB / Dumbell Thrusters 6 T2B 24 Double Unders ¨Scaled¨ 4 KB / Dumbell Thruster 6 Hanging Knee Raise 24 Single Unders
RÄSTIWOD viime viikolta TAI ¨Strenght Saturday¨ Every 90 Sec X 8 *Find Heavy Squat Clean + Jerk / Squat Clean + Jerk Practice Wod 10 Rounds 5 Bench Press @0.75xBW / 75-80% 10 Deadlift @1.25XBW / 65-70% Max 15 min Cap *Go Moderate Heavy !
Planche progression 3x 40s ON, 20s OFF Hollow hold Handstand hold Arch hold
HUOM! EI AAMUWODIA Push Press 5 x 3 *Pause Rinnalla *Yritä parantaa viime viikkoon *New Set Every 2 min WOD Parin kanssa 2 rounds (=20min) 2 min Per Station Max Rep Double Unders Max Rep Partner Wallballs Max Rep Hspu´s Max Rep Synchro Burpees To Plate Rest
13.10.2014 Snatch 12×2 – OTM 7min AMRAP: 10 Thruster 15 Pushup 20 Air Squat