AMRAP 41
9 hspu
10 power clean 77kg
19 wall ball
77 cal row

Hyvää Syntymäpäivää Niko!

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

For Time:
12 - 9 - 6 - 3 - 6 - 9 - 12
Toes-to-bars
Burpees

Wendler 531 Press week 3

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

https://dl.dropbox.com/u/747655/Luennot/Crossfit%20Espoo%208.12.2012.pdf

3x9 Front squats

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.

Käsilläseisontaprogressioita:

-Kuperkeikat
-Kärrynpyörät
-Yhden käden kärrynpyörät
-Hollow pidot
-Hollowpidot vatsa lattiaa kohti
-Aasinpotkut
-PEP
-Käsilläseisonta vapaasti

Relax!