800m run
50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings (16kg)
50 steps walking lunge
50 Knees to elbows
50 Push press (30g)
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders
800m run
Starting after box jumps, do 5 pullup, 10 pushup, 15 squat in between each movement.

Hatch squat week 9 day 1

Sykealue n. 85%

30 kierrosta aikaa vastaan:

• 1 maastaveto (N 105kg / M 150kg)
• 1 penkkipunnerrus (N 70kg / M 100kg)
• 1 rinnalleveto(kyykkyyn)(N 52,5kg / M 75kg)

15 Kb swing (32kg)
~40m Front rack kb carry (2x32kg)

A. Single Arm DB Snatch 4 x 3 each

B. Close Grip Bench Press – Cust
Repeat 5 times
Face Pulls – 10
Repeat 4 times

C. Chin Ups – Cust
Repeat 5 times
Behind the neck Press 8
Repeat 4 times

D. DB Bench Press – 6 each side
DB Row – 6 each side
Repeat 3 times

Metcon: 5 rounds for time
20 Push ups
15 supine pull ups
10 T2B

For time:

30 Clean & Jerk 120kg

rest 5min

30 Deadlift 200kg

Strength

 Flat <a href='/journal/movements/13'>Bench Press</a> 5x5 @ 185#
      Superset w/
 Decline <a href='/journal/movements/1175'>Push Ups</a> 5x15 @ BW
      THEN
 DB <a href='/journal/movements/2'>Floor Press</a>es 1x50 @ 25# DB's

 <a href='/journal/movements/5'>Power Clean</a> 5x5 @ 135
      Superset w/
 Dead Hang Pull Ups 5x8 @ 25#
      THEN
 Incline Ball DB <a href='/journal/movements/2320'>Presses</a> 1x50 @ 25# DB's

      I know, I know, no one uses an exercise ball in CrossFit, but I haven't used one in a long time and I needed a way to hit the top of my chest and <a href='/journal/movements/1112'>shoulders</a> for that really good stretch.  Happy 4th everyone!  God Bless you all!!

Intervallit

Podipilding