Etukyykky pysäytyksellä

5 x 3

Tuesday 15th May 2018

CLEAN AND JERK COMPLEX

Every Other Minute on the Minute x 15:
Power Clean + Push Jerk +Split Jerk

Work up to a heavy but perfect load on the complex. No failing, no press outs.

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Exposure 5 of 8

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AMRAP 20 Minutes:
270m Run
20 Alternating Reverse Lunges
15 AbMat Sit-Ups

Aim to keep moving the whole time here. Work on minimizing the “little breaks” that often happen between movements on a workout like this. Be sure to stand all the way up with both feet together on the lunges, and to finish sitting tall, with elbows near the knees on the sit ups. Use an anchor for the sit ups if you need it.

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Snatch grip means that the athlete uses the same grip as in snatch. The starting position for the deadlift is that of snatch. The snatch deadlift is a strength movement, and no explosive pull is needed. The end position is the same as in traditional deadlift, the knees, the hips and the shoulders must be aligned, the hips and knees fully extended. The athlete can choose the weight for this movement.

The wallball throw starts from squatting movement. The medball is then thrown to a height of 305 cm by men and 275 cm by women. Men use 20 lbs/9kg medball and women use 14 lbs/6kg.

The workout lasts for 20 min. The clock is set to alarm each minute. Every other minute the athlete completes six deadlifts and rests the rest of the time until the second minute starts. Every second minute the athlete does 12 wallball throws and rests the rest of the minute. This is repeated 10 times, 20 min altogether.

15 min amrap
19 cal row
19 slamball

30 yds suecides with tire-flips & pull-ups in between.

(Tire aprox, 4 yds diam, 460lbs)

Flip + sprint + 5 pullups for rounds til 30 yds complete, (tire goes one direction 30 yds):

1 round:

460lbs (208kg) tireflip
60 yds run (30+30 suecide)
5 pullups

Total 105min
A.
2 rounds: 10 lunges, 10 air squat, 20 abs, 20 backs
mobility
B.
Olympics, Jyrkin tunti
1. Tempaus pompulla
2. Raakatyöntö 3x25 3x25 3x30 3x35 3x35
3. Työntö 3x25 3x30 3x30 35 35 35

3-4 sets for quality:
Pick one dumbbell or Kettlebell to use for all movements
20 Single Arm DB Overhead Squat (10 reps per arm)
10 Single Arm DB Shoulder to over head (5 reps per arm)
20 Alternating Goblet Cossack Squat
10 Single Arm Ring rows (5 reps per arm)

3 rounds:

800m run
50 double unders
30 hip extensions
10 tricep dips

***double unders were awful today! probably because they felt great yesterday. didn't use a band in the dips... getting closer to full RX range of motion.

12 Plate Lunges (10#)
6 Pull Ups
12 KB Swings (26#)
6 Push Ups

5 Rounds

Do all the recovery workouts from here!
http://www.crossfitkuopio.com/aloittelijan-opas/4853-2/