90 min
WU for 15 min

1.Strength
Alternate:
A1. Front squat w/2 sec pause - 5 x 1 @ AHAFA, r. 2 min b. A2
60 65 65 65 65
A2. Deadlift - 5 x 5 @ 80-85 %, r. 2 min b. A1

2.SPP
A. 8 min AMRAP
7 deadlift @ 100 kg > 60 kg
14 pistols
28 DU
Result: 5+8
179/186

3.Cool down
5 min row

1. Own additional: A1. Weighted situp 3x15x10 kg A2. Single arm DB row 3x10x14 kg/hand B1. Single arm DB press 3x8x8kg/left hand B2. Leg raise 3x15 B3. Vipunostot 8x4kg 10x4kg 20x2kg/hand

in·teg·ri·ty   [in-teg-ri-tee]

1. firm adherence to a code of especially moral or artistic values: INCORRUPTIBILITY
2. an unimpaired condition: SOUNDNESS
3. the quality or state of being complete or undivided: COMPLETENESS or WHOLENESS What does Integrity have to do with CrossFit and where do we find integrity in CrossFit?

It’s built into the details and every part of what we stand for: community, comradely, the WODs, nutrition and the movements.

It takes skill to practice integrity which means we need to work at building integrity into our every action.
Consistently practicing integrity in our workouts over time will make us better, stronger and keep us on the straight and narrow.

On the other hand, if you shave reps off a workout, or cheat the integrity of a movement, what are you going to do when you’re faced with a really tough decision or moral dilemma? At CrossFit, integrity crosses a broad spectrum and we are constantly checking our integrity.

CrossFit is Integrity in Action:

calling yourself out when necessary; giving yourself a penalty for not fully completing an exercise correctly

realizing you didn’t go below your hip crease in that last wall ball squat, so you add an extra rep

doing chest to deck push-ups and failing on the last two, so you add a couple reps

doing the WOD instead of segregating yourself and making up your own WOD.

Integrity is NOT:

adding a few extra reps to your total score, maybe rounding up just to get a higher score on the white board and beat the athlete next to you.

choosing a lighter weight than prescribed and knowing you are fully able to do prescribed that day, but you’d rather get the best score on the board, or the opposite, choosing prescribed know your body should go lighter.

using a green band for pull-ups when you know you are 100% ready to move up to a blue

cutting out early at the bottom of the 400m sprint.

coming in injured, knowing your body needs rest but pushing yourself hard anyway.

http://myathleticlife.com/2011/10/crossfit-cheaters-anonymous/

Monday

AMRAP 5

2 deadlift
4 HSPU
3 deadlift
4 HSPU
4 deadlift
4 HSPU
5 deadlift
Etc......

Rest 2 min

AMRAP 5
2 deadlift
4 HR push ups
3 deadlift
4 HR push ups
4 deadlift
4 HR push ups
5 deadlift
Etc....

*use weight approximately 70% Deadlift 1RM

Penkki 6x3x60%
Vinopenkki 4x10
Vapaavalintainen selkäliike 4x10-20 (supersarjana vinopenkin kanssa)
Vipunostot käsipainoilla sivuille/taakse/eteen 1 sarja /suunta

• Climb with use of legs, or legless* For time 1 Rope Climb 40 Hollow rocks 1 rope climb 40 Arch Rocks 1 rope climb 40 over head Sit-ups (15-45lbs bar) ( anchor feer) 1 rope climb accumulate 60's in L-sit 1 rope climb

Clean & Jerk Warm-up 1

3 rounds

3 front squats
3 tall clean
3 high hang clean
3 hang clean
3 clean fro the deck

Clean and Jerk Warm-up 2

3 x 10 jup into split + 3 Sec pause

focus is on consistency of foot position"

Clean and Jerk warm up 3

3 rounds

3 behind neck press in split
3 behind neck jerk balance
3 behind neck jerk

Strength

2 Clean + 1 Jerk @ 60% 3 sets

1 clean + 1 jerk @ 70% 2 sets

1 Clean + 1 jerk @ 80%"

Clean x 1

tempo bench press