E.M.O.M. 12'
► 05 DeadLift (Min. Impaire)
► Max Cal Row (Min. paire)

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Superkids

5 kierrosta aikaa vastaan:

1 köysikiipeily
5 PEP
10 valakyykkyä kumpparilla

Ninjat

5 kierrosta aikaa vastaan:

2 köysikiipeilyä
5 PEP
10 valakyykkyä 20-35 kg

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

BS: 3x5 (75%/80%/(85%)

Rest day!

5 sets:
300m fast pace
100m recovery pace
100m sprint
100m recovery pace

4 mins rest between rounds

Midline strength-
3x max time planks
(Advanced add weight @2+ min)

Metcon-
Tabata
Air squats
Ring rows
High knees
KB SDHP (53/35)

Warmup::
500m row
Stretch
500m row

WOD:
20 min AMRAP
10 burpee
10 KB swing (25 lb)
10 KB squat (25 lb)
20 uninterrupted SU jump rope

Didn't count...but worked hard.

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

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EMILIO ESQUEDA alla oleva tai perjantai

TALL MUSCLE CLEAN + TALL CLEAN + FRONT SQUAT - POWER JERK + REBOUND SPLIT JERK *split jerk 2+2 both side **jätä tanko suorille käsille viimeisen front squat-power jerk compleksin jälkeen ja jatka suoraan rebound split jerk compleksiin
2-3x[2+2+2+4]@33% jerk-%, rest btw sets 2min

DIP CLEAN HIGH PULL *full foot + DIP NINJA CLEAN + FRONT SQUAT + SPLIT JERK *split jerk 1+1 both side
1+2+2+2@barbell, 1+2+2+2@up to 70 jerk-%, rest btw sets 2min *example of rise 50-60-65%

RDL *sn grip
3x5@50%, sn-%, rest 2min

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SUPERSET: quality : 3 rounds, no shoes
10+10x 1-LEG GLUTE BRIDGE
5x BOX JUMPS
30sec BACK EXTENSION HOLD
20x CALF RAISE *bw