Muscle

3 Rounds of:
5 x Bridge Floor Press
10 x Ring Push Up
20 x KB Incline Press
40 x Sit Ups

Then

5 x Ring Dip
10 x Skull Press
20 x Push Down
40 x Landmine Twist

Regular class at 8:30-9:30

10min amrap c&j @62kg
+
10min emom
10 burpees

5x1 (Hang Power Snatch + Squat Snatch + Snatch Balance + OHS) @45-55% 1RM Squat Snatch

Ohje: Pidä taakka kevyenä ja keskity nopeuteen ja hyvään liikkeeseen. Lepää tarvittava määrä sarjojen välissä.

Tempaus
70
75
80
3x1@85

Etukyykky
2@75
2@80
1@85

Te-veto
3x2@90

(Kaisa tanko jumppaa, tempauksia 80 prosenttiin, työntö 70%)

EMOM 6 min
4 Pull Up
+8 Push Up
+ 12 Air Squats

(Rx+ 1 round of Cindy)

Straight into

EMOM 6 min
10 Double Unders
+8 Box Jump Overs

(Rx+ 30 DU)

Morning:

Pull:
Crossfit:
12 Min EMOM
Odd- 60 Seconds on the Rowing Machine
Even- 1 Strict Pull Up (with weight if you can) , 3 Strict Weighted Rope Pull and 6 Kettlebell High Pulls

Weightlifting:
80 Banded Pull Ups
60 EZ Curl Bar Curs
40 Ring Rows
20 Kettlebell Curls

Afternoon:

Annie:
50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups

then either

Girls Gone Rx Workout #1
"Dead Sexy"
10 minutes to establish a 5RM, 3RM & 1RM Deadlift
- Once the barbell is loaded, It may only get heavier!! If you miss a rep it can count for the next progression.
- Score = 5rm +3rm + 1rm

OR

Open 16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

(RX - Men use 95 lb./Women use 65 lb.)

For Time
100 Double-Unders
10 Chest-to-Bars
20 Toes-to-Bars
30 Deadlifts (155/105 lbs)
40 Push-Ups
50 AbMat Sit-Ups
40 Burpees
30 Box Jumps
20 Push Press (155/105 lbs)
10 Power Cleans (155/105 lbs)
100 Double-Unders

6 sets:
Max rep mixed grip pull-ups (One hand on a bar, one hand on a rope or towel - switch hands each set)
8-10 Strict Tempo dips @ 21x1

wednesday