At Crossfit GVA

Warmup
3 rounds
5 pushups
10 KB squats 20 kg
15 KB swings 20 kg
30 s plank hold

Strength
5x5
Floor Press 60 kg
10 weighted situps 10 kg

WOD
AMRAP
3 min hang clean 40 kg
5 min rest
repeat

First round: 63, Second round: 51
The last rep of first round, totally lost grip of the bar. Forearms are burning.

“Filthy 50″

For time,

50 Box jumps 24/20

50 Jumping pull ups

50 KBS 16kg

50 Walking lunges

50 K2E

50 Push press 45#

50 Back Extensions

50 Wall balls 20/14

50 Burpees

50 Double unders

The Routine:

E.M.O.T.M. x 9 Mins
1 - American Swing x 15
2 - Push Press x 6 / Arm
3 - Power Clean x 4-6 / Arm

Rest 1 Full Minute

E.M.O.T.M. x 9 Mins
1 - Front Squat x 5 / Side
2 - Strict Press x 5 / Side
3 - Bent Row x 5 / Side

Rest 1 Full Minute

Finisher x 4 Mins - Russian Swing Tabata
***Score Total Reps Completed

Eilinen/Lepo

7 rounds 30s on 30s off
1) row 10cal
2) 13 thrusters 20kg
3) 50 DUs

10 burpeeta
500m soutu
10 burpeeta
500m soutu
10 burpeeta
500m soutu

"Blackburns for shoulders" 3-5 kierrosta
+ yläkropan kova venyttely, erityisesti rinta ja hauis

Warm-Up 3 rounds
Mountain Climbers x 20/each side
Bear squats x 10
Burpees x 5

Then 3 rounds
10 Dumbbell Push-Up, Row, 20#
15 Floor Wipers
Plank 1:00
10 KTS
10 Dips
20 Side Bend 45#
Plank 1:00
15 Shrugs

Five rounds for max reps of:
Body weight bench press
Pull-ups

Bench - 70 kg

14/18-10/16-11/16-8/15-7/16

Bench Press
8 @ 70% of 1RM [140 lb.]
5 @ 75% of 1RM [150 lb.]
3 @ 80% of 1RM [160 lb.]
3 @ 85% of 1RM [170 lb.]
1 @ 90% of 1RM [185 lb.]
1 @ 95% of 1RM [190 lb.]
1 @ 90% of 1RM [185 lb.]

Barbell Row:
8 @ 70% of 1RM [135 lb.]
5 @ 75% of 1RM [140 lb.]
3 @ 80% of 1RM [150 lb.]
3 @ 85% of 1RM [155 lb.]
1 @ 90% of 1RM [155 lb.]

Snatch
1-1-1-1-1
[95 lb., 95 lb., 95 lb., 125 lb., 125 lb.]

Bamboo Bar Press
5x 5 @ 72 lb.

Band Press
5x 5 @ 45 lb.

MetCon
3x
9 Chest to Bar
8 Box Jumps
5 Toes to Bar