Tempo Back Squat ( Tempo 32X )

5 x 4, go every 3:00

( Tempo : 3 sec down, 2 sec pause on bottom, fast up, bouncing not allowed )

Ninjat:

3x5 penkkipunnerrus

Seal row 5x6

Buy In: 50 GHD Sit-Ups

3 sets:
10 Barbell Bicep Curls (choose weight)
10 DB Skull Crushers
- Go heavy, rest as needed btw movement

Buy Out: 50 GHD Sit-Ups

Score: Bicep Curls

40 minuutin perus- ja vauhtikestävyysharjoitus laadukkaasti

Lämmittely 10min
400m kevyt hölkkä
10+10 yhden jalan varpaille nousu
8+8 askelkyykky ristiin
6+6 samson venytys

Harjoitus, 40min for quality (Syke 60–75%/HR max ja 75–85%/HR max

400m kevyt hölkkä
10+10 takaolkapäät ja kulmasoutu kuminauhalla
8+8 hallittu vuorikiipeilijä; vastakkainen polvi ja käsi
6+6 askelkyykky polven nostolla ja 2sek pidolla

Tee niin monta kierrosta kuin ehdit 40 minuutin aikana laadukkaasti. Pyri siihen, että syke pysyisi pääasiassa peruskestävyysalueella tai vauhtikestävyysalueen alarajalla. Harjoituksen ei tule tuntua kuormittavalta, vaan sen tulee edetä helposti.

Part A).
Skill Primer
2 Position Pause Snatch High Pull, Hang Muscle Snatch & Snatch Balance
(5-8 sets x 2+2+2)

Part B).
Snatch High Pull & Snatch
(6 sets x 2+1 / 65%+)

3 sets:
10 Alt. DB Bent Over Rows @8/10 RPE
- Hold both dumbbells to your chest and alternate rowing the dumbbell
10 Weighted GHD Back Ext.
- Rest as needed

2012 CrossFit Games Regional: Individual Event 2

For time:
Row 2000 meters
50 One-legged squats, alternating (with band-assist)
225 pound Hang clean, 30 reps ( Ha! Yeah right, how about 155lbs)

23:15

3 Rounds

5 Rope Ascents 15'
25 Back Squats #185

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top