AMRAP 10'
3 hang power snatch
6 double kb swing
9 squat clean

scaled:
3 GTO
6 single kb swing
9 goblet squat

Total 105min
A. WU: 3 rounds
5 high box jumps 30"
5 slam balls 6kg
30 sec handstand

B. Gymnastics: 15min weakness training: kipping pull-ups

C. Olympic
10min to establish 1RM snatch & 1RM clean

D. Strength
Strict pull-ups
5, 4, 4, 2
Dips
5, 5, 5, 2

E. Metcon, 4 rounds for time
750m row
10 HSPU - skaalattu 2 abmats
30 DU
30 air squat

Result: 35.30, average HR 172, max HR 182
Rounds: 8.07, 8.40, 8.32, 10.07

Total 105min
A. WU: 4 rounds: 150m row, 150m run 3 rounds: 3 HSPU, 10 front squat, 10 v-ups
Mobility

B. 12min EMOM tempaus eri vetokorkeuksilta
Set 1-6
1. taskulta 2. puolireidestä
2x15kg, 2x20kg, 2x22,5kg
Set 7-12
1. polvelta 2. maasta
2x15kg 2x20kg 2x22,5kg
+ 2x1x22,5kg maasta

C. Strength: front squat, Wendler week 1
D. 15min kipping pull-up practice

E. Metcon
10min AMRAP of
10 box jump 20"
10 wall ball 6kg
10 deadlift 50kg
Result 4 rounds, 15 reps
HR limits 160-180, average HR 172, max HR 182

E. Post workout
Olkapääjumppa
1000m row

Total 105min
A. WU & skill work
3 rounds for quality:
300m row
10 KB swing 12kg
10 wall ball 3kg

B. Olympic/gymnastics, EMOM for 14min
Odd min: 1 hang squat clean + 1 front squat + 1 split jerk
Even min: 4-7 HSPU
3, 3, 3, 4, 4, 4, 4

C.Strength: Push press, Wendler week 1
Clean pulls 3x3
45kg, 55kg, 55kg

D. Metcon
3 rounds for reps
1min pull-ups - 10+7+6=23
1min thrusters 30kg - 10+8+9=27
1min burpee - 14+13+15=42
1min rest
Result: 92 reps
Average HR 176, max HR 190

E. Post workout
3x10 reverse hypers
500m row

Total 105min

WU: gymnastics WU
10min EMOM: 3 x hang squat clean
Strength: push press 3x3

Metcon: Crossfit regionals event 4 2014
Against time, 30min timecap
50 cal row
50 over the box jumps 20"
50 deadlift 55kg
50 wall ball 6kg
50 push-ups (scaled from ring dips)
50 wall ball
50 deadlift
50 over the box jumps
50 cal row
Result: 30.00, left to do: 40 over the box jumps, 50cal row
Average HR 181, max HR 193

Post workout: 1500m row

Total 60min
15min DU practice, mobility
15min HSPU practice on two abmats: 5, 3, 5, 5, 3
20min kipping pull-up practice
500m row

For max reps
6 minute cap
20x Strict pullups
30x Kipping pullups
Max reps Chest to bar pullups (reps=score)
Rest 5 minutes
6 minute cap
20x Weighted dips (90#)
30x Weighted dips (45#)
Max reps bodyweight dips (reps=score)
Rest 5 minutes
6 minute cap
20x Burpees
30x Box jumps (20 inch)
Max reps back squat @ bw (reps=score)

6x3 Pause Back Squat @120kg
1x1 Pause Back Squat @130kg
1x1 Pause Back Squat @140kg

3x5 Thruster @60kg
2x5 Thruster @70kg

Squat Clean working up to max:
60/70/80/85/90/95/100

Then; 6x1 @90kg

CROSSFIT CROSSAXED CHAMPIONSHIPS WOD 2

10:00 AMRAP of:

5 Clean & Jerks 80/55kg
7 Chest-to-bar Pull-ups
9 Handstand Push-ups

SCALING OPTIONS:

-Weight:
Men 60/40kg
Women 40/30kg

-Pull-ups:
Kipping, banded, ring rows

-Handstand Push-ups
Elevated push-ups, regular push-ups or inclined push-ups (parallete, a box)

Amrap 30
25 double unders
10 sit ups/GHD
10 push ups
10 thrusters (bar)
10 box jumps