Pre -WOD:
-5X2 Front Squat (65, 75, 85, 95, 105) Front Squat PR!
-5X2 Power Clean (65, 75, 85, 95, 105 failed on both attempts)

7 Minute Clock

-1 minute AMRAP Thruster (95/65)
Then
-6 minute AMRAP:
-- 5 Pull Up
--10 Hang Clean (95/65)
-- 15 Double Under (30 singles)

Did 7 thrusters, my left arm and wrist are hurting. Then 4 rounds plus 7 reps.

5/3/1 Strict Press - Week 3:
5 x 125
3 x 140
1 x 160 (PR)

Assistance:
3 rounds:
8 x ring dips
5 x close grip bench (205, 215, 225)

Conditioning:
21-15-9 of:
Overhead kb swing (70lb)
Hand release push up
Box jump overs (24")

Time - 5:57

Skill + Assault intervals 3/3
E2mom x5
5-15 pull up/c2b
20-50 du

Assault bike intervals:
4x5min/3min rest.
(Tämä on vauhtikestävyysharjoitus, eli pidä sykkeet lähellä anaerobista kynnystä. Tee harjoitus sykemittarin kanssa. Laskennallisesti pietä sykkeet alle 85% maksimista, Ole tarkkana ettet ylitä kynnystä!

“Shoulder Pads”

Ladder for 10 Minutes:

3 Strict Presses 35/25 - 10 d ball 60/40

6 Strict Presses, 10 d ball

9 Strict Presses 10 d ball

add + 3 reps Strict Press every rnds

Class is at 4:30 on Monday.

Strength:
4 rounds:
2 x bear complex (ultimate goal is bodyweight)
3 x bar muscle ups (sub ring muscle ups or 3 strict pull ups + 3 ring dips)

Main effort:
2012 Crossfit games open workout 12.3

Compare your score to your previous recorded here --> http://games.crossfit.com/team/1111

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

Strict Press 5-5-5 at 58#
Front Squat 5-5-5 @83#

“Fight Gone 35″

35 Wall Ball (14 lbs @ 9 ft)

35 Sumo DLHP’s or Clean HP’s (55 lbs)

35 Box Jumps

35 Push Press (55 lbs)

35 Calories Rowed

• 3-3-3-3-3 of:
BB Front Squats
3 @ 8 RPE (-5%) (Load Drop)
75% 1RM 3 reps
80% 1RM 3 reps
85% 1RM 3 reps
80% 1RM 3-3 reps

Total 90min
A.
10 min EMOM
Odd: row 120m
Even: 12 KBS 16kg

Two sets for quality, not time, of:
Strict Handstand Push-Ups x Max Reps
Chinese Plank x 60 seconds each side
3 reps 2 abmat + 5kg plate
1 rep 2 abmat + tekniikkakiekko

B.
Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 1 rep

Build over the course of the 10 minutes so that by minute 8 you are at 90% of your 1-RM.

C.
Pick up immediately after your 10th minute of shoulder press at that weight with…

Every minute, on the minute, for 10 minutes:
Push Press x 1 rep

Build over the course of the 10 minutes to today’s heaviest single.

D.
Four sets for times:
AirDyne 75 Calories or Row 500 Meters (AD preferred)
95/65 lb 30kg Shoulder to Overhead x 25 reps > skaalattu 15 reps
Rest 3 minutes
(note whether you rowed or rode Satan’s cycle)
Results: 3.50, 3.39, 3.34, 3.22 / 23.28

E. 2000m row

Choose 2 machine’s

5min
5min
•
4min
4min
•
3min
3min
•
4min
4min
•
5min
5min

Easy pace / just move / 65-70%bpm / 42min total