A.
Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 – 2 Turkish Get-Ups
(keep the movement slow and controlled, focus on positioning)
Minute 2 – 6 Romanian Deadlifts @ 3011
Minute 3 – 10-12 Tempo Push-Ups @ 11X1

B.
In teams of two, partners alternate complete sets to complete 5 sets each of:
10 Goblet Squats
15 Kettlebell Swings
100 Meter Run

“Rest Pause” Neutral Grip Dumbbell Strict Press – Time to up the weight. Add 5lbs and match or beat your score from week 1

Each dumbbell should be somewhere near 25% of your 1RM (200lb barbell strict press, use 50# dumbbells) Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest. If you do 10 or less reps on your first it’s probably too heavy, 20+ too light. Each set will obviously get much much harder. Try not to overextend too much. Work on keeping your midline tight and ribcage down when they get really hard. Would rather see a set of five with a flat lumbar spine than ten with the banana back. What is neutral grip? (http://www.mensfitness.com/sites/mensfitness.com/files/article_images/the-best-dumbbell-only-shoulder-workout-main_1.jpg)

Then, depending on your weaknesses, choose ONE of the following

4a. Met-Con

For time:
15 Power Cleans 225/145lbs
30 Bar facing burpees
60 Wallballs 30/20lbs

4b. Gymnastics

3×5 RDLs (

)
Then
5×10 Weighted pistols with plate or DB out in front of body. Sit back in the pistol more than usual. Each set should be a slow smooth alternating set of 10. This is an accessory piece, not a conditioning piece.

Snatch Grip Deadlift – 5X5 starting at 95% of Snatch 1RM holding 3 seconds at the top (below knee)

 

12 Min. AMRAP

Leg Cranks!

24 BW Squats
24 Alternate Lunges
24 Alternate Split Jump
24 Squat Jumps

 

PostWOD:

Pigeon Pose

Hammy Stretch

Quad Stretch

Calf Stretch

A. Close grip bench press @30X0; 5×5; rest 3mins

B1. amrap HSPU 3″ deficit 15rep max; rest 20sec
B2. L – pull up 6-8; rest 20sec
B3. 10 KB clean and jerk 1.5/1pd; rest 20sec
B4. amrap rope climbs in 45sec; rest 3mins x 3

+

every 2 mins 4 TGU 2pd/1.5pd alt hands per rep
x 5sets

Notes:
– build to a tough 5 and stay there for bench
– kipping on HSPU
– hang KB PC and jerk
– 15′ rope record each round

Find your 1RM PAUSE low hang clean and jerk – Drop the weight back down to a moderate weight and get used to the movement before heading back up to your max.
Take some time and really read the article below/watch the videos. Too many people worrying about weight on the power position work instead of getting better at it.
Please refer back to http://misfitathletics.com/rest-day-cycle-1-olympic-lifting-explanationtutorial/ for an in depth explanation on the oly work we will be doing in this cycle.

• 5 rounds for time: -- 500 m run. -- 15 Overhead Squat (42'5/27'5 kgs). -- 15 Diamond push ups.

20 minute group stretch

 

Muscle Up Progression- 1. Transition from floor through rings

1. Ring dips work ( 3x max effort reps if can not move to mu)

2. jumping through rings to transition

3. strict/kipping mu’s

15-20 minutes to complete

 

4RFT

5mu (scaled 10 false grip ring pull ups or ring rows)

200m run

Score: Time

PostWOD: run/stretch

For time:
- 750 m run.
- 75 Sit-ups.
- 75 air squats.
- 500 m run.
- 50 push ups.
- 50 wall ball shots (9/6 kgs).
- 500 m run.
- 25 Toes to bar.
- 25 OHLunges (20/10 kgs).
- 250 m run.

Time cap: 30 min.

"PAIN IS TEMPORARY, GLORY LASTS FOREVER"

A. build to a tough concentric only clean grip DL in 8mins

B. build to a tough single hang PC in 8mins

C. emom – TnG PS x 5 95-155# males 55-95# females – 6mins

+

5mins amrap 90% effort
15 PS 75/55#
30 DU

rest 8mins

5mins amrap 90% effort
15 PS 75/55#
30 DU

Notes:
– start clock for B directly after the 8min build from A
– pick a weight that is doable for PS focus on breathing
– record scores for both 5mins
- Compare scores here: https://www.wodconnect.com/crossfit-central-helsinki/feed/2015-05-30