Clean

1-1-1-1-1-1-1 (135# max)

MetCon: 21-15-9 for time

Thrusters (65#)

Jumping Pull-ups

4:46

Of course I was the last to finish in a class of about 30. meh, good thing i got that done off the Crossfit bucket list early haha. I guess i need to be eating more during the day. I’ll keep working of clean form too. Still limited in shoulder flexibility but working to get the elbows up quick.

4 rds
10x Barbell Thruster
10x Push up
10x Situps

Then

5 rds
7x Back Squat 60k
10x Burpee Box Jumps
Carry 45k 80m

16:56mins

Then 5k run - 21:37mins

WOD

1. 4
2. 3
3. 2
4. 2
5. 2
6. 3
7. 3
8. 1
9. 0

Post WOD

• 50 Walking Lunges
• 50 Back Extensions

1 round of cindy
1 C&J (135/95)
1 round of cindy
2 C&J
...
1 round of cindy
10 C&J

Cindy = 5 pull ups, 10 pushups, 15 air squats

Pre WOD

• Mobility WOD (focusing on groin and back)
• 4 Turkish Get Ups (20kg/44lbs)
• 12 KB Thrusters (48kg/103lbs)

WOD

• 2000m row for time

Takakyykky merkkiin jossa 3 sek. pito

6x5@60-70%

Kuntopiiri 40 min

20 Pystypunnerrus 20/15kg
40 Polkupyörävatsat
25 kyykkyä levyapainon kanssa
7 Negatiivinen leuka, 3 sek laskulla
10 Boksihyppyä
10 kohautus, raskaat käsipainot

48 kipping pull ups

Slow rolling 3x5-7min

Smolov week 6 day 3
5 @40-60kg
1 @70-80-90-100-105-110kg
10x3 @115kg

5 rounds of:

2 minute rounds followed by 2 minute rest:

• 200M Run
• 10 Thrusters (95/65)
• As many CTB pull ups as you can*

Post WOD:

• 80 sit ups
• 40 T2B
• 40 GHB