400 m run
15 pull ups
50 squats
15 pull ups
3 rounds for time

21-15-9 or 95# thrusters and pullups

Metcon 1:

3 Rnds: 20 WBs (20lbs), 30 KBs (53lbs)

Time: 7:56

Metcpn 2:

5 Rnds: 5 HCs (185lbs), 30 DUs, 5 Bench Press (225lbs), 30 DUs

Time: 22:56

Hero ‘Sinterklaas’
AMRAP (As Many Reps As Possible)
in 6′ of
7 Thruster (KB/DB/Plate)
7 Med Ball Cleans

>> 3r+6

Rust 2′

AMRAP 6′
7 Wall Balls
7 SDHP

>> 6r+7

3 x 100 cal assault bike

3 min rest

AFAP (As Fast As Possible)
4 rounds of
400m Rennen
3x
5 Pull Ups
10 Push Ups
15 Squats

timecap 25''

3r +400

Morning: 120 min

Skill: HS practice for 10 min

1.Jonin HSPU-ohjelma, week 2, #2
A. 6 min AMRAP:
Strict HSPU 2 abmat
Result: 12x3 = 36 reps

B. 3 rounds, rest 3 min between rounds:
B1. Strict press w/KB 8/s.
8 8 10 kg
B2. Strict C2B, AMAP - 1-2
8 7 6

2.Conditioning
Crossfit Jyväskylä WOD 1.7.2017 "Whitten"
A. 5 rounds for time:
22 KB swing 24 kg
22 box jumps
400 m run
22 burpees
22 wall ball 14 lbs

Result: 43.19
179/187

3.Cool down
Easy AB for 10 min

Evening: 65 min
For 65 min:
1 min walk/1 min run
8.7 km
Avg. HR 131
7.43/5.47 min/km

AMRAP (As Many Rounds As Possible)
in 16′ of
200m Sandbag Carry
10 Ring Dips
10 Plate Burpees

>> 3r+200+3

center-home

5 rounds for time
20 Box Jump
15 burbees
10 OHS with stick
Time cap 15 min