CrossFit Disco

10, 9,8,7,6,5,4,3,2,1

75% body weight power clean (scaled to 65)

pull ups (assisted due to ripped hands from Saturday)

Back Squat:
- 60kg x 8 = 480
- 80kg x 8 = 640
- 100kg x 8 = 800
TOTAL = 1,920

Good Mornings:
- 30kg x 8 = 240
- 40kg x 8 = 320
- 60kg x 8 = 480
TOTAL = 1,040

Reverse Lunge to 24" Box Step-up to single leg Calf Raise...done with barbell on shoulder
- BW(85kg) + 20kg x 8 = 840
- BW(85kg) + 25kg x 8 = 880
- BW(85kg) + 25kg x 8 = 880
TOTAL = 2,600

Bosu Ball Lunges - 2 Bosu balls, 1 leg on each - lunge down until knee touches floor then back up, holding weight overhead
- BW(85kg) + 5kg x 10 = 900kg
- BW(85kg) + 10kg x 10 = 950kg
- BW(85kg) + 20kg x 10 = 1,050kg
TOTAL = 2,900kg

GRAND TOTAL = 8,508

Two first rounds with same weight. Add weight for the last round.

Gymnastic skills HSW

+AMRAP16

SHOULDER PRESS

6-6-4-4-2

• sama idea kun etukyykyssä
• lisää 1-2.5kg viime viikosta

19.3.2019 10km Soutu 43:43, 2 soutajaa
2x 1,5min
2x 2min
2x 3min
loppo 2min vaihdoilla

Skill
5x5 Strict Deficit Handstand Pushups (3mins rest)
Some shoulder touches

Strength
5x5 Overhead Squats 50kg (3mins rest)

WOD
12-9-6-3 reps for time of:
Deadlift (85kg)
Box Jump (35")

60 min

A. Easy row for 30 min, NB only
6074 m, 2.28.1 / 500 m
134/145
B. Shoulder recovery for 30 min

2RFT

12 Push Press
12 Push jerks
100 Du´s
12 Hang power Snatch
12 Hang power Clean

50/35kg

AMRAP 5''
Burpies Box Jump over
5" rest
AMRAP 4''
10mts shuttle run
4" rest
AMRAP 3''
Power Clean
3" rest
AMRAP 2''
Wallballs
2" rest
AMRAP 1''
Strict Pull-ups unbroken
1" rest