Työntö nousu 5kg alle viimeisen verryttelypainon ykkösinä (kisaverryttely - 5kg ilman kisanostoja)

With a partner
25 RFT
9 wallballs 20/14
6 burpees
3 power cleans 155/105

• split work however you like
• 1 person works while other rests

WOD #1: 1 Mile Run For Time

WOD #2 - 20Min OMEM:
- 3 Power Clean On Odd Minute; As Heavy As Possible
- 1 Round "Cindy" On Even Minute

Class not expecting this one today. Can say, for old non-runner, I am happy for now with my 7:35 mile time. HATE running, which really means it is something I need to work on. 155# on clean, maintained weight for 10 rounds and finished each round of Cindy before clock for 10 rounds. Good victory. Victory I mean, my tired 6' 5", 190#, 45 year old gouty arthritic but did not want to get up, let alone knock a workout like this out. But ... done!

Rocky IV, "going in one more round when you don't think you can that's what makes all the difference in your life."

GIOVEDI
A

A.Warm Up
Row 400m
poi
3 Rnd
20 DU
20" Lunge Hold Left Side
20" Lunge Hold Right Side
POI
BIKE 1000MT

B. Forza
OGNI 2' PER 14'
4 FRONT SQUAT CON PAUSA DI 3"

C . For Time
150/90 Calorie AAB
OGNI 2' 2 ROPE CLIMB

D. Conditioning – For REP
AMRAP 5:00 x 4
100MT Empty Sled Push
15 Power Snatch 60-45KG
150 DU
Rest 2'

E. For Time

EMOM OGNI 2' PER 12'
10 Touch and Go Alt. DB Snatch
A OGNI GIRO AUMENTARE IL NUMER DELLE REP

7a. Optional Acc.
l-sit
3×30-30"
Bear Hug Hinge Squats
4×15
Single Arm DB Press
5×20

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."

EILINEN tai

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

Barbell high pull 4x8 reps

W.UP
Banded shouldder distraction: 1-2'
Banded Tricep stretch: 1' per lato
Banded hamstring pull-down: 1-2' lato

4 RND
5 Strict Pull Ups
10 OHS Empty Bar
5 Tall Box Jump

STRENGHT WL
Warm Up
Pause Low Hang Position Squat Snatch
6×3
POI
(sotto il ginocchio) Hang Squat Snatch
6×3 @70% 1 RM

STRENGHT PL
Back Squat
warm-up:
8 Tempo Pause Squats @40%
6 Tempo Down Fast Up @60%

AMRAP 6'
MAX REP @75% (no tempo)

WOD
"COW"
AMRAP 20'

7 DL HEAVY
14 BURPEES FACING
7 C2B
14 (7+7) WL DB ONE ARM

SKILL
15-18'
HSW

CONDITIONING
EMOM
OGNI 4' PER 4

10 CAL ROW/RUN
10 DB SNATCH
10 BJO
10 RING DIP

Choose ONE of the following sports

Swim Repeat 200m, recover 3:00 until form/pace deteriorates

Bike Repeat 3k, recover 3:00 until form/pace deteriorates

Run Repeat 1k, recover 3:00 until form/pace deteriorates

Row Repeat 1200m, recover 3:00 until form/pace deteriorates

3 Rounds for Time:
5 Bar Facing Burpees
5 Squat Snatches (96/65lb)

The goal of this workouts if to move throughout. The purpose is metabolic conditioning, not strength – so move fast
If you’re unable to move continually and at a high tempo throughout the three rounds then consider scaling the weights