4x400 metres run ( rest as needed between effort

21-15-9 reps for time of:
225-lb. deadlifts
Overhead walking-lunge steps
Burpees, jumping over the barbell
Use a pair of 50-lb. dumbbells or kettlebells for the overhead lunges.de

1) tempaus 3x60%, 3x70%, 3x1x90%
2) Bar MU 4x5
3) WOD
4) veny

CONDITIONING
For time with a partner:
10-20-30-40-50
DB Hang Power Cleans (50, 35)
20-40-60-80-100
Double Unders
10-20-30-40-50
Calories Bike
*One person works. Split evenly.
Then,
10 Minutes of "Recovery" Work
- Choose between bike, jog, row, or light sledpull and perform for 10 minutes at a "conversational" pace.
- Goal: Sustainable pace on the triplet

*30:00 Time Cap

EXTRA CREDIT
1a) Ring Support: 3 x 10-20s. Rest 20s.
1b) Hollow Rocks: 3 x 30s max reps. Rest 40s.
- same as last week.

COOLDOWN
Foam Roll Lateral Quads x 60s each side.
Half-Kneeling Biphasic Hip Flexor Stretch x 60s each side.

🐵🐒🦍🦧🐩🐺🦊🦝🐱

Conditioning :
21-18-15-12-9-6-3 Reps for Time
Dumbell Squat Clean@2x 22,5/15kg
Double-Unders
Dumbell Deadlift
Dumbell push up
Start each round with a 5x10m Burpee shuttle run

Timecap: 30 mins

in·teg·ri·ty   [in-teg-ri-tee]

1. firm adherence to a code of especially moral or artistic values: INCORRUPTIBILITY
2. an unimpaired condition: SOUNDNESS
3. the quality or state of being complete or undivided: COMPLETENESS or WHOLENESS What does Integrity have to do with CrossFit and where do we find integrity in CrossFit?

It’s built into the details and every part of what we stand for: community, comradely, the WODs, nutrition and the movements.

It takes skill to practice integrity which means we need to work at building integrity into our every action.
Consistently practicing integrity in our workouts over time will make us better, stronger and keep us on the straight and narrow.

On the other hand, if you shave reps off a workout, or cheat the integrity of a movement, what are you going to do when you’re faced with a really tough decision or moral dilemma? At CrossFit, integrity crosses a broad spectrum and we are constantly checking our integrity.

CrossFit is Integrity in Action:

calling yourself out when necessary; giving yourself a penalty for not fully completing an exercise correctly

realizing you didn’t go below your hip crease in that last wall ball squat, so you add an extra rep

doing chest to deck push-ups and failing on the last two, so you add a couple reps

doing the WOD instead of segregating yourself and making up your own WOD.

Integrity is NOT:

adding a few extra reps to your total score, maybe rounding up just to get a higher score on the white board and beat the athlete next to you.

choosing a lighter weight than prescribed and knowing you are fully able to do prescribed that day, but you’d rather get the best score on the board, or the opposite, choosing prescribed know your body should go lighter.

using a green band for pull-ups when you know you are 100% ready to move up to a blue

cutting out early at the bottom of the 400m sprint.

coming in injured, knowing your body needs rest but pushing yourself hard anyway.

http://myathleticlife.com/2011/10/crossfit-cheaters-anonymous/

SUPERKIDS

1. 6 min ajan tee joka toinen minuutti 1 köysikiipeilyä joka toinen minuutti tee 5 punnerrusta.

2, 3 min ajan tee 3 toes to bar joka 30 sek.

NINJAT

1. 10 min ajan tee joka toinen 1-2 köysikiipeilyä ja joka toinen minuutti 7-10 punnerrusta

2. 4 min ajan tee 5 T2B joka 30 sek.

90 min
WU for 15 min

1.Strength
Alternate:
A1. Front squat w/2 sec pause - 5 x 1 @ AHAFA, r. 2 min b. A2
60 65 65 65 65
A2. Deadlift - 5 x 5 @ 80-85 %, r. 2 min b. A1

2.SPP
A. 8 min AMRAP
7 deadlift @ 100 kg > 60 kg
14 pistols
28 DU
Result: 5+8
179/186

3.Cool down
5 min row

1. Own additional: A1. Weighted situp 3x15x10 kg A2. Single arm DB row 3x10x14 kg/hand B1. Single arm DB press 3x8x8kg/left hand B2. Leg raise 3x15 B3. Vipunostot 8x4kg 10x4kg 20x2kg/hand

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5-7 reps
One-Arm KB Sots Press Dx (light weight) 8-10 reps
One-Arm KB Sots Press Sx (light weight) 8-10 reps
Two-Arm KB Goblet Squats (light weight) 10 reps
ABMat Sit Ups 15 reps

3 Rounds EACH for Time:
10 Hang Power Cleans @ 115/75
20 Pushups
10 Burpees over bar
20 Double Unders
10 Front Squats @ 115/75

Add times for final score.