Tempaus, kisalähestyminen viimeiseen lämmitely painoon.

1x2x50%, 1x2x60%, 1x70%, 1 x 75%, 1x80%, 1x85%, 1x90%

Työntö, kisalähestyminen viimeiseen lämmitely painoon tai alle

1+1x50%, 1+1x60%, 1+1x70%, 1+1x75%, 1+1x80%, 1+1+85% (1+1x90%)

Takakyykky

4 x 3 , nousu työnnön aloituspainoon.

Tuomiopäivä 1

20 1-käden käsipaino thruster
15 boksin ylitys käsipainon kanssa
10 1-käden paholaisen punnerrus
40/30 cal pyörä/hiihto/soutu

Aikaraja 10min

WOD

12’ AMRAP of:

5 DB Devil Press 22,5/15

7 M / 5 W Chest to Bar

12 M / 9 W Calories Bike or Row

For Time:
50/40 Calorie Row
40/30 Calorie Ski Erg
30/20 Calorie Assault Bike

Every 1:30, to include the 0:00:
5 Toes to Bar
3 CTB Pull-Ups
1 Bar Muscle-Up
3 CTB Pull-Ups
1 Bar Muscle-Up

5-5-3-3-1-1

For time with a partner :

1 round of "Kelly in a boat"
"Fran"
1 round of "Kelly in a boat"
"Fran"
1 round of "Kelly in a boat"
Timecap: 35 mins

FRAN:
21-15-9
Thruster@43/30kg
Pull up

Kelly in a boat:
500m row
30 boksz jump @60/50cm
30 wall ball @9/6kg

10-9-8-7-6-5-4-3-2-1 reps for time of:

• Front squats
• 1 rope climb after each round

♀ 95 lb. ♂ 135 lb.

Weightlifting – Snatch

Build up to a heavy set of 3-postition snatch

*3-position snatch: Hi-hang snatch + hang snatch + snatch

A.
20 PVC Pass throughs
Poi
4 Rnd
Run 100m/100DU/200SU
10 Slow Air Squat
10 Empty Bar Push Press
10 sit-up+carico (Disco, KB, zaino zavorrato)

B.
Back Squat
4×12-15

C.
For Time
con vest o zaino zavorrato
30 Burpee Box Jump
10 pull-up (20 TRX)
25 Burpee Box Jump Overs
10 pull-up (20 TRX)
20 Burpee Box Jump Over
10 pull-up (20 TRX)
15 Burpee Box Jump Over
10 pull-up (20 TRX)
10 Burpee Box Jump Over
10 pull-up (20 TRX)

D.
For Rep
5 Set x max rep Deficit HSPU/pike push up
rest 1' tra i set

E.
3 RND
3×15 HRPU (Pausa 3" in posizione distesa)

4x20 l-seated kb/db press

4x30" L-Sit Hold (usando due sedie)

9 min AMRAP

15 cal row
15 C2B

3 min rest

9 min AMRAP

15 cal row
15 toes to bar