Complete as many rounds as possible in 10mins:

5 Power Cleans @80
10 Box Jumps @30"
10 Down Ups

60m Sprints - on track - rolling - 8x60m - 8.97, 8.25, 7.90, 7.75, 7.65, 7.72, 7.73, 7.69

10min EMOM
3 x Jerk
Heavy but comfortable

3 x 3 @ 24kg

3x3 @ 24kg

Three rounds of:
Wall-ball, 20 pound ball
Push press, 20/15 (Reps)
Box Jump, høj box (Reps)
Lunges 20/15 (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Total 90min
A. WU 3 rounds: 300m row, 30 DU, 10 burpee, mobility
B. Strength ring dips 4 x 4-3
C. Skill work
KPU practice for 20min
T2B practice for 10min

D. Metcon
AMRAP in 4 minutes of:
10 push press 30kg
10 pull ups

rest 4 min, and then

AMRAP in 4 minutes of:
10 KBS 24kg (overhead)
10 push ups

E. Post WO 1000m row, mobility

Do 5 rounds of the following couplet
10 Front Squats (from the ground)
6 weighted pullups

Not For time, but move at a decent pace

Sali suljettu Mikko Salo Training campin vuoksi.

Jäsenille mahdollisuus kiipeilykokeilulle Tampereen kiipeilykeskuksella. Ilmoittautuminen allaolevan linkin kautta.

https://www.wodconnect.com/reebok-crossfit-33100/seminars/634

4 x 8
AHAP, get the posterior chain working HARD!