3*3 C&J 80%

3*5 Push press

3*3 Clean pull

 

Tuesday

Focus: Warm Up to 80% 1RM Dead Lift (10-15 Minutes)

Focus #2: 18 Minute E2MOM of:

1 Deadlift @ 80% (Keep wgt same)

3 Wgt Dead Hang Chin Ups (Increase wgt as able ea round)

 

Metcon: 8 Minute AMRAP

- 200M Run

- 15 Russian KBS (L3 70/55, L2 55/35, L3 Scale as needed)

- Bear Crawl from bay door to curb and back

(In final round ea 50m of run will count as 1 rep)

 

Score = Heaviest 3 reps of DH Chin Ups/ Rounds + Reps

"5 RFT:
10 pushpresses 50/30kg
15 wallballs
20 front rack lunges 50/30kg"

Tabata 1 - Hang Snatch (43/30)
Rest 1'
Tabata 2 - Burpee Box Jump
Rest 1'
Tabata 3 - Overhead Lunge Kettlebell (24/16)

15-12-9 reps for time of (cap time: 12 min):
- Step ups with Kb 2x24 / 2x12 kgs.
- Medball sit-ups 9/6 kgs.
- Push press 40/25 kgs.

4 rnds, 20s. each, 10s. rest b/w
face to wall handstand
Scoop to Hollow
Banded step back lunge L
Banded step back lunge R

Snatch aina lähtökohtaisesti kyykkyyn, jos ei muuten mainita.

2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

Snatch Of the blocks
4 reps each set
Set 1) 70%
Set 2) 75%
Set 3) 75%
Set 4) 77.5%

A,
Good Morning 8-8-8, using heaviest weight per set
Single Leg Box Step-up 30-30, using heaviest weight per set
High Bar Close Stance Back Squat 10-10, using heaviest weight per set
Pull-up 1x20, using heaviest weight for the set
Bradford Press 10-10-10, using heaviest weight per set
Single Arm Landmine Muscle Snatch 20-20, using heaviest weight per set

Single Leg Box Step-ups- 2x15 L/15 R
Single Arm Landmine Muscle Snatches- 2x10 L/10 R

B,
Complete as many rounds as possible in 9 mins of:
9 Hang Squat Snatches @52/34kg
6 Alternating Strict Single Leg Crossbody Toes-to-bars
30 Double Unders

Goal: 4+rounds

C,
Tabata Hip Extension Hold
Tabata L Side Plank
Tabata Hollow Hold
Tabata R Side Plank

Complete with 20 secs of work and 10 secs of rest until you complete 4 full rounds.

2 Snatch Pull
1 Power Snatch
1 Snatch Balance

5 Work sets @ 80%

Partner wod
2500m Row
2km run
150 wall balls
Both partners working simultaneously but not on the same exercise. Split reps/meters as you see fit.

Conditioning
5 minutes of max reps of Burpee Box Jump Overs
5 minute rest
4 minutes of max reps of 10m Shuttle
4 minute rest
3 minutes of max reps of Power Clean
3 minute rest
2 minutes of max reps of Wall Balls
2 minute rest
1 minutes of max reps of Max unbroken TTB/KTE/KTC

WL
Snatch
A. Work up to a heavy Squat Snatch (not a max)
B. 3×1 Snatch Pull
C. 3×1 Snatch Grip Jerk + Pause OHS