Lämmittely
Mobility

-Suunnitellaan yhdessä päivän treeni suosikkiliikkeistä

20min AMRAP
400m run
Max effort Pull- ups

As many pull-ups as possible without letting go of the bar or having your feet touch the ground. When you drop off bar, run 400m and return to pull-ups.
Score equals the combined number of pull-ups completed.

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So I'm not usually powerful at running, but its gotten so much easier in the few months I've been at CrossFit. I wanted to hit at least 50 pull-ups and I got 57! While its not an overly high number, thats fine by me considering about 2 months ago I was still on a band.

I did 6 full rounds + 200 m when time was called.

3 rounds for time:
400 m run
21 kb swings, 1 pood
12 pull ups

30 min on the minute:

1st minute: 3 power cleans @ 70kg
2nd minute: 6 dumbbell thrusters @ 35#
3rd minute: 9 burpees
...

21-15-9 rep round of

Thruster, 95#
Pull-ups

5 x 3 snatch

then…

10 KB swings (1.5/1.0)
10 KB snatches (alternating arms)
8 KB overhead squats (one arm)

4 rounds

Front Squat 1 RM

12-9-6-3
Front Squats 155# (120#)
Burpee Box Jump Over 24"
-5 minute rest
3-6-9-12
Deadlift
Hand Release Push Ups

60 min EMOTM
a) 5 deadlifts 75% 1RM
b) 7 KBS 32kg
c) 9 TTB
d) 12 GHD situps

WOD: 1 round for time:

800 Meter Run
20 Hand Stand Push Ups
800 Meter Run
20 Hand Stand Push Ups
20 Overhead Squats
20 Pull Ups
20 Overhead Squats
20 Pull Ups

My OH Squats are terrible and I stayed with a very low weight to work on form