SUNDAY 120108

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

• jumping pull-ups, but was doing more jumping than pulling. Switch to the a machine at round 11 and stopped at round 12.

20min amrap

1km aab
15kb swing
10 deadlift
15 vatsarutistuksia
1km aab

EMOM 15 min

5 strict pull-ups
10 push-ups
45” wall sit

20 min amrap
12 cal ski erg
12 down&up

Amrap for ski erg and down&up (like burpee, but without hands above your head)

Created by Adrien, Owner and Head Coach of CrossFit Ballers

3 (5) rounds of the ten

db power snatch 5/5 (12.5kg)
v-ups 10
db goblet squat 10 (12.5kg)
weighted russian twist 10/10 (5kg)
30s rest

Find 1 RM Snatch

50 cal bike
50 hang power snatch 45/35
75cal row
75 stoh 45/35
100 cal bike
100 Walking lunges 45/35kgbar
75 cal row
75 hang power clean 45/35kg
50 cal bike
50 floor presses

"Fight Club"

3 Rounds for Total Reps:

1:00 – Thrusters 40/30

1:00 – Power Cleans

1:00 – Box Jump Overs

1:00 – Pull-Ups

1:00 – Assault Bike Calories

Rest 1:00 between rounds.

Banded Pull-Throughs: 3 x 25. Rest 60s.
or
Reverse Hypers: 3 x 25. Rest 60s.

E90sec x 5

Snatch pull + high hang squat snatch

• ensin veto ja siitä lasket tangon nivusille ja veto kyykkyyn
• korosta käsien työtä
• aloita kevyellä ja lisää jos tekniikka säilyy