8 settiä snatch + 2 hang snatch
n. 50%-70% snatch 1RM

High knees
Butt kicks
Shuffle swings
Toe touches
Toy soldiers
Spider-Man lunges

WOD
EMOM for 40:00
Min 1: 12/10 cal row
Min 2: 10/8 cal bike
Min 3: 5 power lifting reps (snatch or clean and jerk) @ 70-75% 1RM
Min 4: 10 wallballs 20/14

3 kierrosta
2-5 seinäkiipeily
Maksimi käsilläseisonta vatsa seinää vasten
*Kierros putkeen - lepoa noin 2min kierrosten väliin

30min row for meters

30min Rowing for distance.

In a group of two, rotate (1 rep or round, back and forth) complete:
20 Clean and Jerks
10 Rounds of "Cindy"
20 Clean and Jerks
10 Rounds of "Cindy"
20 Clean and Jerks

So, I did:
10 Clean and Jerks (85lbs)
5 Rounds of "Cindy"
10 Clean and Jerks
5 Rounds of "Cindy"
10 Clean and Jerks

I have no idea what my time was. This was a great WOD...my favorite ("Grace") and least favorite ("Cindy"), wrapped into one brutal WOD. Good times. Rx was 95/135lb, but in an attempt to save my shoulders for what lie ahead, in WOD #2, I scaled.

C&Js, pull ups, and sqauts felt really good, push ups felt awful.

BW: 128lbs

www.crossfitredding.com

Girevoy sport style long cycle.
Use as heavy KB’s as possible and goal is to break 10 rounds. Once you reach 100 reps altogether start using heavier kettlebells!

E90S for 15min
1 snatch pull
1 hang power snatch
2 OHS
Build up in weight
+
E90S for 18min
1: Alternating DKB/DB FR drop lunges x16
2: Strict pull ups xMax
3: med ball hamstring curls x15-20
4: Plank hold x60sec

Työntö, aloitus paino

2 x (1+1) x 70%, 1+1x75%, 1+1x80%, 1+1x85%, 1+1x90%, 1+1x95%, 1+1x lavalle

Työntöveto 3 x 2 x 110%

Tempaus otteella maastaveto (ojentuu) jalkojen alle 5cm koroke. Tanko ei osu lattiaan.
3 x 10, 80-100% te

Kyykkyhypyt tangolla 5 x 3

Eilinen/ PK- lenkki