Warm Up
2 min bike
Mobility
21 GHD
21 Back Extensions
21 Air Squats
21 Push ups
21 Bent over rows

Stength
5x3 Front Squats 75%
5 sec desend, explosive up

Eilinen/lepo

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.

Odd: 8-12 Ring push ups
Even: 8 Pendlay row

AMRAP 20 min:
- 25 medball sit-ups (9/6 kgs).
- 20 Kb Swings (24/16 kgs).
- 15 Toes to bar.
- 25 DU.
- 20 Russian twists (9/6 kgs).
- 15 Burpees.

Joka alkava min 13 min ajan

-10 x wallball
-5 chest to bar / 5 pull up / 3-5 negative pull ups

Today we would love to hear about your history among CrossFit. Leave your comment below and answer at least the following questions:

• How long have you done CrossFit?
• What brought you to CrossFit?
• What is the best thing in CrossFit?

20 Calorie Row
10 Thrusters (50/35)

"Birthday cake"
Cake:
3 rounds
3 back squats 130kg/80kg
5 strict C2Bs
10 kb swings 32kg/20kg
12 T2Bs

---

rest 2 min

FIlling:
3 rounds
3 deadlifts 170kg/120kg
20m handstand walk
10 boxjumps 75cm/60cm
12 burpees

---

rest 2min

Icing:
run 3km

GIORNO 3

PARTE A

Lunge flow

Then 3 round

10 Superman solo gambe + iso 10”
15 spinte bacino
10 ponte con braccia tese + iso 20”

PARTE B

Da 10 a 1 di :

• Deadlift (BW)

-ring dips

rest tra i primi 5 set 1’ , poi 30’’

POI

5x5 squat clean Bw rest 60’

PARTE C

C1

In 20’ performe

100/85 Cal Row

1500mt Run

In the remaining time

Max Cal Skierg

C2

3 set di:

2 <a href='/journal/movements/59'>Hang clean</a>

2 tirate Pull

2 <a href='/journal/movements/2309'>Muscle Clean</a>

Rest 40”

2 <a href='/journal/movements/54'>Hang Power Clean</a>

2 <a href='/journal/movements/5'>Power Clean</a> 

2 <a href='/journal/movements/23'>Front Squat</a>

Bilanciere vuoto

4x3 Muscle Clean rest 40”

(Peso leggero)

5x (2 Power Clean + 1 Squat Clean)

(Add weight every set)

 Rest 60”

PARTE D

WOD1

AMRAP 15'

8 squat clean
10 TTB
12 Box Jump

WOD2

5 RND
10 Cal. Row
6 Double DB Hang Clean and Jerk
4 Bar Muscle Ups

Rest :60"