Polvelta raaka tempaus 5x2@70%

Snatch Balance, raskas ykkönen

esikevenetty boksihyppy 5x3

sivutaivutus 3x15+15

15-12-9 reps for time of:
Thrusters 60/40
Ring Muscle-ups

Kyykky 4x2x85%
Penkki 4x2x75%
Staattiset istumaannousut 5x5 (pito noin 45 asteeseen)

8reps x 3sets of:
OVERHEAD SQUAT
PRESSING SNATCH BALANCE
HEAVING SNATCH BALANCE (dip-drive)
SNATCH BALANCE
TALL SNATCH
Notice what all of these drills have in common? NONE of them come from the floor. Typically we ask athletes to work from the hang or on skill transfer drills and perfect these BEFORE taking snatches (or cleans) from the floor which adds a whole other level of complexity to the lift as it sets up the proper (or improper) bar path and positioning.

Penkki 5x80%, 3x85%, 1x90%, 3x80%
Jalkanostot maaten 100 toistoa
Pystypunnerrus 5x8
Facepulls 100 toistoa

For time, wearing a 20-lb. vest or body armor

Run 1,200 meters

Then, 4 rounds of

  - 12 strict pull-ups
   - 9 strict dips
   - 6 strict handstand push-ups

Then, run 1,200 meters

U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.He is survived by his parents, Elizabeth and Douglas

EMOM 10:
ODD Minutes: OLY GOAT x 30-40s of Practice
EVEN Minutes: Gymnastics GOAT x 30-40s of Practice

• Goat = movement that you struggle with.
• This is a good chance to practice!

EMOM 12:
ODD MINUTES: 10 Burpees
EVEN MINUTES: 40 Double Unders

Hypyt 6x3
Maastaveto 5x2x85%
Hyvää huomenta kumpparilla 4x20
Vatsarutistukset jalat korokkeella 3xmax

Mobility