• 500m run.
• 25 Kb Swing (24/16 kgs).
• 25 V-ups.
• 500m run.
• 25 Box jumps (24"/20").
• 25 Toes to bar.
• 500m run.
• 25 pull ups.
• 25 burpees.

reaktiolähdöt, eri settejä

3 rounds
10 Thrusters
10 Pull-ups
10 Wall Ball
10 Toes-to-Bar

CrossFit 3D Remembrance WOD…

18 Min AMRAP

11 x Hang Power Snatch 35/25kg

11 x Burpees

11 x thrusters 35/25kg

11 x pull ups

on the 11th min pause for 2 mins and pick up where you left off

WE WILL REMEMBER THEM…

Etukyykky

PARTE A

Warm up
Squat flow
Then 3 round
10 cal bike
15 wall ball
10 db box step over

PARTE B
Back squat 4x12 65% rest 2’

Bent over row ( da 10 a 1) dopo ogni set 9 metri broad jump rest 30’’ ( peso per 10 reps ub)

PARTE C

C1
Dal Rack:

Front Squat + Split Jerk

2x 2+2 70%

1x 2+2 80%

1x 1+1 90%

Rest 60”

C2

Bar Complex

5x 30” Bar Hold + 3 Strict Pull Ups + 3 Strict c2b + 3 TTB Strict

Rest 90”

WOD 1
AMRAP 20'
4 Power Snatch (70-60/45-35)
8 Ring Dips
12 Box jump over

wod2
AMRAP 12'
50mt Shuttle run o 40" bike max effort
2 rope climb
3 Bear Complex (60-50/45-35kg)
Rest 1'
1 Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

7 rounds

7 toes to bar
7 etunojapunnerrusta - skaalaus boxille

For Time:
10-8-6-4-2-4-6-8-10
Wall Ball 9Kg
20mt of Burpee Broad Jump

SNATCH
Nousevalla painolla viimeinen n. 80-90 % MAX
2-2-2-2-2

”Last ascent”
5-10-15 Reps for Time
Back Squats (225/155 lb)
Box Jumps (20/24 in)