Pre-WOD: Work to a heavy 5 rep set of bench press

WOD - 7 minute AMRAP:
- Burpee Box Jumps

Post WOD: 5 minute plank

Por parejas for time:
30 sec ON / 30 sec plank hold.
- 30 Push press (40/25 kgs).
- 30 Box burpees.
- 30 Hand Stand Push ups.
- 30 x 2 Pistols.
- 30 Chest to bar pull ups.

** Time cap: 15:00

Leppeee

DigiComp Workout #4
5 min. Cap
Ascending Ladder
2, 4, 6, 8, 10, 12, 14, 16, 18, 20
Double Unders
Pullups
Start with 2 Double Unders then 2 Pullups, 4 Double Unders then 4 Pullups...etc.
If you get through the 20's, start over again at the 2's
Score is total reps so please keep count carefully.
Points of performance
Double Unders: Rope must pass under feet twice during jump for rep to count. (please refer to CrossFit Games Double Unders Standards Video online if you are unclear what a Double Under is).
Pullups: Athlete must start at full extension, full hang, with feet off the ground. The rep is counted once chin goes above the bar. (Kipping, Butterfly, and Strict are all allowed as long as chin is clearly over the bar at the top of the rep).
Scale option for 9U and 11U only
Ratio is 10:1 for each movement.
10 singles per 1 Double Under
5 Jumping Pullups per 1 Pullup

MCW end of days

Den sista tävlingen på Alsikegatan 2 innan vi flyttar. Har ni inte anmält er att vara med går det bra att komma och heja alternativt hjälpa till som domare.

5 rounds for time:

3 x Clean
4 x Overhead Squat
4 x V-Up
4 x Inchworm with push-up
4 x Deadlift

Women 50kg
Men 70 kg

EMOM 8:
5 Hang Power Cleans
- Start @60% and work up to heavy 5 rep

"Tall Snatch" 4x3, kevyt. Keskity korkeaan vetoon.

Puolesta reidestä tempaus 5x2@65-70%

raakarive + raaka työntö 5 x 1+1@70%

5 RFT:
12 Bench Press, bodyweight/70% of bodyweight
10 Strict C2B Pull ups

Etukyykky pysäytyksellä

3 x 6
3 x 4

Kasvava paino