AMRAP 8

2RDS
50 Wallball
10+10 Kettlebell STOH 24/16kg
Then:
remaining time sit ups

(salin ohjelmmoinnissa)

Giorno 4

Warm up
Thoracic flow
Then
Specific snatch
3 deadlift snatch
3 snatch high pull
3 power snatch
3 ohs
3 snatch balance
3 hang squat snatch

Prima bilancere vuoto poi 2 set con poco peso

5x8 box jump ( tenere squat hold 3’’ e poi salto)

Front squat :
3 set

5 20" 4 20" 3 20" 2 20" 1

rest 3' 73%

5x5 dl 70% rest 2’

PARTE C

C1
3x 2’ On 30” Off

 15 <a href='/journal/movements/14'>Deadlift</a> (presa <a href='/journal/movements/1'>Snatch</a>)

  9 <a href='/journal/movements/205'>Hang Power Snatch</a> 

  6 <a href='/journal/movements/1'>Snatch</a>

  Max rep <a href='/journal/movements/20'>Overhead Squat</a>

50% rm

5x3 Snatch Pull + 1 Power Snatch Rest 60” 80-85%rm

C2

Ladder (possibilmente unbroken)

1 TTB + 1 pu + 1 c2b + 1 Mu rest 90”

2 TTB + 2 pu + 2 c2b + 2 Mu rest 90”

Fino ad arrivare a 5

WOD1

For Time:
12_9_6
Power Snatch 50/35KG
24_18_12
BBJO

WOD2

3 RND
Row 1k
15 Bent Row
25 HSPU

AM: 75 min
2 min run/1 min walk
11.15 km
130/160
6.46/4.25 min/km

PM: 140 min
WU 20 min
1.GS
A. MU 60 min
- RS 4 x 6
- TWB 2 x 4
- Low ring pull back 2 x 8
- Hollow chest to rings 3 x 1
- MU (straight up) 15 x 1
- Total of 15 MU
B. Muscle up positional strength:
4 sets:
3-5 Russian dips - 3 3 3 3
- Rest 15 s.-
Max effort push ups - 10 8 8 7
- Rest 3 min-

2.Strength
A. Barbell Split squat
5 x 6+6
- Rest as needed-
- Build to heavy, RiR 1-2/leg

3.Accessory
A. 2 sets:
10 T-Push ups
8 Reverse snow angels
5 Yoga push ups
- Slow and controlled

Jokainen juoksee skillmillissä

5 x 30-50 m

Jerk 1RM

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank taps
10 lunge
10 spiderman
100m run
:30 pigeon

GRT(20)
run for 20 mins or 2 miles

Finisher
50 crunches
1:00 bf stretch

1min
max toistot naruhyppyjä

1min max toistot
taka - ja etuperin kuperkeikkaa

1min max matka soutu

1 min max täydelliset kyykyt

Siirry seuraavalle pisteelle yhdessä porukan kanssa- ei tarvi välittää kauan siirtymiseen menee

MARTEDI
A

PVC+MOBILITY
EMOM 3 SET 12' (ESEGUIRE UN ESERCIZIO AL MINUTO, IL TEMPO CHE RIMANE E' LA PAUSA)
1) 50" CORDA
2) DUE MANUBRI FRONT SQUAT 10-12
3) PRESS CON MANUBRI 8-10
4) KB SDHL

C
AMRAP 18'
8 BURPEES
10 PUSH UP
15 SIT-UP
10 GTO (CON BILANCIERE)

For time :

Row 1000m
30 Push Press 40/30kg ( rack )
Row 750m
20 Push Press 40/30kg ( rack )
Row 500m
10 Push Press 40/30kg ( rack )

TC 13

CrossFit Games Open 14.2

For as long as possible:
From 0:00-3:00
2 rounds of:
- 10 overhead squats (95#,65#)
- 10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
- 12 overhead squats (95#,65#)
- 12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
- 14 overhead squats (95#,65#)
- 14 chest-to-bar pull-ups

Etc., following same pattern

Laugh, yes. 21 reps. PR in regards to OHS for me. PR for me in regards to a lot of people my age and with my condition say it's not possible to Crossfit. It was a big victory for a microscopic crossfitter in a land of crossfit giants. Cliche for me to say, ... if I can, anyone can. I mean anyone.

"In this life, you don't have to prove nothin' to nobody but yourself."