10!
Deadlift 40kg
Push press 30kg
Abs

Time: ?

Nicole's Morning WOD:
2 Rounds:
25 KB Deadlifts - 2x25#
25 KB Goblet Thrusters - 1x25#

Lunch Skill Work:
100 Air Squats

3 Rounds For Time:
6 Front Squat @70% 1RM
18 V Sit-ups
38 Alternating Jumping Lunges

• 4 Round of:
Run 400 m
BB Power Snatch (35/25Kg) 21 reps
Bar Facing Burpees 21 reps

Morning: 120 min

Skill: HS practice for 10 min

1.Jonin HSPU-ohjelma, week 2, #2
A. 6 min AMRAP:
Strict HSPU 2 abmat
Result: 12x3 = 36 reps

B. 3 rounds, rest 3 min between rounds:
B1. Strict press w/KB 8/s.
8 8 10 kg
B2. Strict C2B, AMAP - 1-2
8 7 6

2.Conditioning
Crossfit Jyväskylä WOD 1.7.2017 "Whitten"
A. 5 rounds for time:
22 KB swing 24 kg
22 box jumps
400 m run
22 burpees
22 wall ball 14 lbs

Result: 43.19
179/187

3.Cool down
Easy AB for 10 min

Evening: 65 min
For 65 min:
1 min walk/1 min run
8.7 km
Avg. HR 131
7.43/5.47 min/km

For Time
8*
30/25 cal Row
100* DU
2' rest BTR

EMOM 10'
15' L Sit hold

Superkids
Aikaa vastaan 5 x

1 köysikiipeily
3 PEP
10 valakyykkyä kumpparilla

Ninjat
Aikaa vastaan 5 x
2 köysikiipeilyä
5 PEP
10 valakyykkyä kumpparilla

Box-kyykky 7x2x70%
Maastaveto 6x1x70%
Suorinjaloin maastaveto korokkeelta 4x15 (kevyt)
Jalkanostot penkillä 4x"max toistot"
Kelkka 8 kpl "suoran työntöjä" @ 75% omapaino

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

For time:

• 1000 m row
• 50 dumbbell snatches
• 50 dumbbell lunges