Power clean + clean

2 x (1+2) x 60%, 2 x (1+2) x 65% (% of power clean)

Snatch Balance

4 x 3 x 60%

Push Press

4 x 5 x 70%

Muscle Snatch

1 x 4 x 50%, 1 x 4 x 55%, 2 x 3 x 60%

3 sets:

15 Sit Ups
12 Barbell Row

800m Run
12 rope inversions
35 push-ups
800m Run
9 rope inversions
30 push-ups
800m Run
6 rope inversions
25 push-ups
800m Run
3 rope inversions
20 push-ups

========================

This workout was just brutal. Ultimately very unhappy with my time but I did at least do 4 rope climbs, I've never done them in a CrossFit workout so this was something new, sadly I couldn't continue and RX the rope climbs, I was rubbed very raw on my shin and it hurt just to have the rope touch it (even through socks!)

Today was also the first time I actually felt terrible after a WOD, so terrible I was constantly dizzy, couldn't speak without getting light headed, took almost an hour to even feel 'fine'.

UGGH, all I gotta say.

Total 90 min
5 min row
Skillwork: MU practice for 15 min
2 sets of: 7 HSPU, 5 OHS, 10 lunges, 10 partner burpee
A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
B.
Every two minutes, for 6 minutes (3 sets):
Back Squat x 5 reps @ 85%
C.
Complete rounds of 9, 7 and 5 reps for time of:
Muscle-Ups > ring dips
Cleans (225/155 lbs)= 70 kg > 55 kg
(power or full cleans are fine)

Back squat 3x3

For time:
10 bar mu
10 shoulder presses
15 strict c2b
20 push presses
20 strict pull-ups
30 push jerks
25 kipping pull-ups

barbell @ 45/30kg
Timecap: 16 mins

• modifiy weights and movements smart

Front squat

Alkutreeni:

EMOM for 15 Mins: 1 tempauskyykystä+ 1 OHS (valakyykky)

Tein skaalaten raa'an rinnallevedon ja kaksi valakyykkyä.

WOD:
Dippi - 5 reps sinisellä aika ohuella kumpparilla
Rinnalleveto - 10 reps - 95 lbs/65 lbs/30kg
DU - 20 reps
Aika: 9,23

5x5 back rack lunges with around 2 minutes rest in between each set

A,
Zercher Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
4 rounds for max reps and distance of:
max rep Jump Ropes, 1 min
max distance Handstand Walks, 2 mins
max rep Sandbag Ground-to-Boxes, pick load, 3 mins

Handstand Walks / Handstand Hold Practice

Goal: Complete at an RPE of 6-7 (rougly 70%) Treat this as a "skill" day with some fun sandbag work tossed in the mix. Load should be moderate on the sandbag allowing for steady movement. If possible, alterntate reps with a partner on the sandbag.

C,
For quality:
Banded Lat Stretch, L 1 min/R 1 min
Pec Stretch, L 1 min/R 1 min
Pigeon Stretch, L 1 min/R 1 min
Sprinter Stretch, L 1 min/R 1 min
Samson Stretch, L 1 min/R 1 min
Downward Dog, 1 min

Амрап 20 мин:
75дп
40 рывков (22.5)