EARLY AM SESSION
Ride 10 minutes at an easy 65-70% effort,
then,
Five sets of:
3 minutes @ 85-90% effort
3 minutes @ 50-55% effort
then,
Ride 10 minutes at an easy 65-70% effort.

Oly
Sn
50/4x2 60/3 65/2 70/2 75/2 80/2 85/1 90 95 Test
25-30-33-35-38-40-43-45-48-50-52 (fail)

Sn Pull
90/4 100/3x3
45-50

Nancy

400M Run(row)
15 OHS #95(#11)

Nancy

400M Run(Row,run,row,run,row)
15 OHS #95(#25)

For Time:

21 - 15 - 9

of Thruster then Pull-Up

CrossFit Football Total

1-1-1 power clean = max 95lbs
1-1-1 squat = max 185 lbs
1-1-1 bench press = max 95 lbs
1-1-1 deadlift = max 205 lbs

Score: 580 lbs

For Jenny’s belated birthday

For Time

2 Rounds
27 reps of:
Double unders
wallball
kettlebell swing 1.5/1 pood
burpees
kettlebell push press 27 each hand first rd then 13/14 ea hand 2nd rd
walking lunge
100m sprint
jumping pull up
knees to elbows
100m sprint
ABMAT

Only mod was doing Orange Kettle bell for Push Press. Otherwise felt good all the way through. Was a tough WOD but went strong the entire way.

20m Push sled (Go fast!)
5 High Box jump
Rest 3min

"Amrap 15
5 Burpees
5 Front Squat (40/30)
5 Sumo-deadlift High Pull (40/30)
800 m row sometime durring the wod"

105 min
3 x : 10 cal assault bike, 1 rope climb, 30 DU, 10 GHD situps

A.
Every 2 minutes, for 10 minutes (5 sets):
Clean + Front Squat + Jerk @ 85% of your 1-RM C&J
45 47.5 50 52.5 52.5

B.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 92%
*Set 6 – 2 reps @ 98%

C.
Every 2 minutes, for 6 minutes (3 sets):
Deadlift x 3 reps @ 70%

D.
Every minute, on the minute, for 24 minutes:
Minute 1 – 5 Strict Weighted Pull-Ups + 5 Pull-Ups > no weight
Minute 2 – 6 Dumbbell Burpee Box Step-Overs (55/35 lb DBs) > alternating reverse lunges with DB's x 8 reps, 35 lb DB
Minute 3 – 20 Double-Unders + 10 Thrusters (75/55 lbs) = 25 kg
> 8 thrusters
Avg/max HR 181/190

E. 2000m row

90 min

1. kerta

2. Alkulämmittely

3. Keskivartalon hallinta/voima

4. Permanto: kävely, kuperkeikka etu- ja takaperin, kärrynpyörä

5. Muscle up -treeniä valjaissa

6. Voima: dipit 6+4+4