rest day..

Swim 500m not for time

stretch.. A LOT!!

Warmup
100m Sprint
10 KB Swings
10 Burpee Box Jumps
100m Sprint

WOD
4RFT
205 Deadlift x7
240m Sprint
7 T2B
7 Strict Press 95#
1 Min rest between rounds

Did this with a friend and was their first crossfit wod. modified movements were Sumo Deadlift with KB, Knees to Elbows or knee tucks, DB push press with 20lbs.

3rds
1 minute Push Press @ 135# (12, 12, 12)
1 minute rest
1 minute Burpee (15, 15, 15)
1 minute rest
1 minute T2B (15, 15, 15)

Baseline: ROM Drills. 4 Rounds: Frog Complex with burpee chaser (65#).

Strength:
1-1-1-1-1 Deadlift
1-1-1-1-1 Bench Press

Work Capacity: 2 Rounds for time:
10x Dead lift (135#)
10x Pull-up
10x Push-up

5 x 3 snatch high pull [VIDEO](

), 70 % of 1 RM snatch

Power Jerk, three singles.

Eka kerta:
jutellaan tavoitteista ja mitä CrossFit on

Lämppä + mobility

Otm 12min
Vuorotellen:
Mave 4x
Punnerrus 3-5x

Metcon:
7min Amrap
Burpee 6x
Vuorikiipeilijä 12×

Kuppipito tabata 8 x 20/10

30 Air Squats
20 Handstand Push Ups
10 Deadlifts (225/185)

Goal: Complete 5 rounds

WOD c/o Shogun Crossfit

5 x snatch pull + snatch + snatch pull + snatch, 70-75 %

lav 6 runder af snatch hvor du stiger med 10 % af din max snatch hver runde.
5 af 30 %
5 af 40 %
3 af 50 %
3 af 60 %
3 af 70 %
1+ af 80 %
reps to beat = 6
(sidste runde (1+) skal du tage så mange reps du kan op til 10)