Run for 35 mins
Every 5 min, stop and perform 15 burpees

For time

30 burpeeta
30 käsipainotempausta
30 yhden käden valakyykkyä käsipainolla
30 goblet-askelkyykkyä
30 burpeeta

B) Amrap 3’ min x 3 sets

*(7+5+3) Gymnastics Complex
9 Burpee Box Jumps @ 20”
*(6+4+2) Gymnastics Complex
7 Burpees Box Jump @24”
*(5+3+1) Gymnastics Complex
5 Burpees Box Jump @30”

Max Reps Kettlebell Swings in remaining time 24/16 kg

-rest/walk 1:30 b/t sets

• First number: Pull-Ups
• Second Number: C2B
• Third number: Bar Muscle-Ups

The gymnastics complex must be unbroken

Pre-WOD:
7x3 Back Squat 80% of 1RM

WOD - For Time:
21-15-9
- Back Squat 75% of Body Weight
- T2B

5 burpees if weight is dropped during sets.

Asento,

Sprintti, suunnanvaihto

tasajalka hypyt eteenpäin, sivuttain, korokkeelle.
yhden jalan hypyt,

kelkan työntö

DT - mainsite 150725 - reebok crossfit games 2015
12 deadlifts
9 hang power cleans
6 push jerks
use a weight you can do each exercise

Focus#1: Pause Front Squats 6x3 @ 70% (Keep Weight Same)

Focus #2: Bench
-Warm up
-5 @ 60%
-5 @ 70%
-5 @ 75%

Metcon: Sometime during class perform a 500m max effort row for time

Score = Row Time

Tuesday 26th June 2018

SNATCH

Performance
Every Other Minute on the Minute x 10 Reps:
Snatch

Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

Fitness
Every Other Minute on the Minute x 10 Reps:
2 Snatch Deadlifts (3 seconds down) + 1 Power Snatch + 1 Overhead Squat

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor and a more controlled Overhead Squat. Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

Post loads to comments.
Exposure 3 of 8

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For Time:
400m Run
25 Burpee-Box Jumps 24/20″
400m Run
25 Burpee-Box Jumps
400m Run

Post time and Rx to comments.

4 rounds for time

• 21 Wallball 9kg/6kg
• 15 Lateral burpees over bar
• 9 Overhead squat 60kg/40kg

Timecap: 20min

5 min cindyä, 2 min tauko, 2 min soutu KOVAA, 2 min tauko, 1 min boksiburpee KOVAA, 2 min tauko, 5 min cindyä, 2 min tauko, 2 min soutu KOVAA, 2 min tauko, 1 min boksiburpee KOVAA