AMRAP 18 Minutes

Row 200m
Box jumps 12
Pullups 8
Air Squats 12
Kettlebell Swings 12
Sit ups 12

Scaling

Row:
Bike 160m
Ski 200m

Box-jumps:
Reduce box height
Plate hops

Pullups:
Banded pull ups
Ring Rows
Hanging from Bar 20 seconds

Kettlebell Swings:
Reduce loading
Eye level Kettlebell Swings

Sit ups:
Reduce reps
Hollow Rocks

45% of todays max and do
1 max effort set tng, unbroken
can be power

5 Rounds for Time
10 Push Presses (135/95 lb)
10 Power Curls (135/95 lb)
10 Bent-Over Rows (135/95 lb)
10 Ground Presses (135/95 lb)
10 calorie Assault Air Bike

Snatch Strict Press 5x6

Clean & Jerk 1 RM

Bench press 2 RM, then sets @ 90%, 80%, 70% (choose reps)

Neljäs kierto käyntiin, tällä viikolla myös alkaa CF Open 24 kaikille halukkaille ja treeni 2 paikalla olisi Open tekeminen ensisijaisesti, mutta voit myös valita sen jonkin muun harjoituksen tilalle.

Vuorokäsin. 10 toistoa/käsi.

3 rounds:
10 X Devil press one hand
10 x Wallball
10 x Boxjump
1 min rest

Concept2 rower built-in workout called: v1:40/:20r...9 meaning 9 rounds of:

• Row 1:40
• Rest 0:20 (except after 5th round rest 2:00)

Total rowing time: 9x1:40 = 9x100" = 900" = 15'

Score: total meters rowed. Check the score via: Memory - List by date - (see topmost result)