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

Box Squats- 4x4 working up to heaviest load (at below parallel) working on explosive upward movement

 

Metcon:

10 Min. AMRAP

5 hspu

10 box jumps

15 wall balls

 

Score: Weight/time

 

PostWOD:

400m run

2x30 sec pigeon pose

2x30 sec goblet squat

http://opexfit.com/august-6-2014/

5 rounds 60-70% effort
Row 500m
100 sinlge unders
FLR on rings 1min
50m FW 2/1.5pd per hand

Notes:
– use this as a flush out
– easy aerobic pace don’t go to hard