Built daily heavy
7 reps (max 1-2 rep reserv)

then
5 reps @ 107% heavy 7 reps
3 + reps @ 113% heavy 7 reps
(+ = max reps, minimum 3 reps)

• 2min rest between sets
• Round the weights up: 83kg = 85kg

Harjoitellaan kyykkyä,

goblet, levypaino suorilla käsillä edessä

3 x 10

Keppi olkapäiden päällä, kädet suorina, keppi ei saa tippua.

3 x 10

8 x 4

Pausing Ring dips at bottom of Dips 0:03's each rep

( add up to 20% of 1RM if possible)

https://vimeo.com/175183194

Five rep max power snatch (touch and go).

3 rounds for quality, not time:
- 20s pronated passive hang
- 20s supinated passive hang
- 90s alternating single arm passive hang
- 60s floor planche lean with external rotation
- 20 reps of all 4 LYTP variations, this week holding fractional plates
- 12 winging pull-ups (forward and back is 1 rep)

Passive hang means relax your shoulders as much as possible and just hang. Pronated means overhand grip, and supinated means underhand grip. If single arm hang is too much for your shoulder and you start spinning out of control, put 1 or 2 fingers of your other hang on the bar to give some extra support. For the floor planche lean, keep your elbows completely straight and carefully lean forward a little bit. If there's too much pressure on your elbows you're leaning forward too much. You can scale further by putting your knees down on the floor. For the LYTP and winging pull-ups focus on controlled movement throughout a full range of motion

Pre-WOD:
5x5 Back Squat

WOD:
- 10x25M XPO Sled Push
- Planks; Waiting between sets
- 5x25M Heavy Farmers Carry

Armored Fitness XPO Sled and the Rogue Farmers Walk Handles ain't no joke! Legs smoked and planks burning after yesterday's GHD work.

Tempaus 2x5

7 front squat+ 13 back squat.
Rest 240 sec. between sets.

9-10 Basic Endurance CrossFit
10-11 Mobility
11-12 Weightlifting

16-17 Basic Endurance CrossFit
17-18 Basic Endurance run

Facoltativo:
• 10 Min of:
Row @ 60-70% MHR +
5 Interval of:
Row 1000 m @ 5000 m pace (500 m split/pace) +
Row 500 m @ 60-70% MHR