EMOM for 20 Minutes:
Odd Minutes: 5 reps DL (225 lbs)
Even Minutes: 5 reps DB Push Press (45-50 lbs)

Complete as many reps as possible in 10 minutes of:

• 135-lb. snatches, 10 reps
• 155-lb. snatches, 10 reps
• 185-lb. snatches, 10 reps
• 205-lb. snatches, 10 reps
• 225-lb. snatches, 10 reps
• 245-lb. snatches, max reps

Partner WOD
30min AMRAP

”I Go, You Go"
4 Intervals (2/each)

Run around the box
20 Hang Power Cleans
20 Push Press 35/25kg

Then

100 Partner Situps with MB. 75 Deadlifts 80/60kg
50 Pullups
25 HandstandPushups

Then in the remaining time

"I Go, You Go"
7 Thrusters 35/25kg

7 Bar over Burpees.

Score: Reps from last ”I Go, You Go”

Valakyykky, 8min alkavalla minuutilla 2 toistoa
samat painot

Hei, wodconnect ei toimi. Meidän valmentajat ja omistajat eivät näe feed osiota ja en pysty lisäämään treenejä tuleville päiville kalenteriin.

Yt, Anni Arvilommi Crossfit Rannikko

Partner WOD
30min AMRAP

”I Go, You Go"

4 Intervals (2/each)

Run around the box
20 Hang Power Cleans
20 Push Press 35/25kg

Then

100 Partner Situps with MB. 75 Deadlifts 80/60kg
50 Pullups

25 HandstandPushups

Then in the remaining time

"I Go, You Go"
7 Thrusters 35/25kg

7 Bar over Burpees.

Score: Reps from last ”I Go, You Go”

lepo tai väliin jäänyt harjoitus

Warm Up
Stretch
200 M Run
100 Jump Rope
100 Ab Reps

Muscle
Pull Up x 3 in between every set of:
21-15-9
Inverted Swiss Row
Lat Pull Down
Reverse Fly

Metcon
A)
3-3-3-3-3
Snatch

B)
21-15-9
Wall Balls
Kettlebell Swings

Boot Camp
A)
Max Effort Complex: 2 Rounds
1- Ring Dip
2- Close Grip Swiss Press
3- Push Down
4- Rope Skull Press

B)
21-15-9
Wall Balls
Kettlebell Swings

C)

3 x 10

9 - 7 - 5 Thrusters (70/50)
18 - 14 - 10 Ring Dips