Total 105 min
3 sets of:
4 strict pull ups, 6 HSPU, 8 box jump, 10 lunges

Skillwork: BMU practice for 15 min, 6 sets, best red band :)

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 60, 70, 80, 85, 90

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause
for 2 full seconds in the receiving position before recovering – make
notes and adjustments to your footwork and weight distribution)
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

C.
Complete as mnay rounds and reps as possible in 6 minutes of:
10 Strict Handstand Push-Ups > seated DB press 25 lbs
20 Ring Dips
30 Chest-to-Bar Pull-Ups

Results: 45 reps
Avg/max HR 159/183

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Chest-to-Bar Pull-Ups

Results: 35 reps
Avg/max HR 168/186

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
6 6 6
Rest as needed
Weighted Plank Holds x 60 seconds
15 15 15 kg
Rest as needed

10-9-8-7-6-5-4-3-2-1:

• Strict Pull-ups
• x2 Air Squats
• Strict HSPU
• x2 Sit-ups

Keuze uit 2 wod's

''De Klokov''

Buy in: 100 KB Snatch 20/12

Then 30 min Amrap:

9 x Handstand push up
11x Muscle - up / Pull up
13 x KB Thruster 24/16
15 x WallBall shot 10/6
100 m Sprint

But out: 100 double unders / 300 single unders

OF:

''De Iwan''

Buy in: 200 double unders / 600 singles

Then 25 min Amrap:

10 x Push up
5x Pull up
15 x Sit up
100 m Sprint
10 x Shoulder press 45/30

But out: 150 Air squat

(

)

CFO crossfit sykli 8/12 deload
Ma: Snatch + optional condition
Ti: Flowsesh
Ke: Rest or active rest
To: Positional gymnastics + optional gymnastics
Pe: Speed deadlift + plyometric
La: Strongman
Su: Rest

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – 40 seconds of Jump Rope Technique Work
Minute 2 – 6-8 Strict L-Seated Ring Pull-Ups or Assisted Ring Pull-Ups
Minute 3 – 3-4 Wall Climbs

B.
Four sets for max reps against a 3-minute running clock of:
Run 100 Meters
10 Toes to Bar
10 Kettlebell Swings
Rest 3 minutes between sets.

C.
“Lil Fish 2.0″
Climb the following ladder every minute, on the minute, for as long as possible:
185/135 lb Clean & Jerk + 10 Strict Handstand Push-Ups
205/145 lb Clean & Jerk + 9 Strict Handstand Push-Ups
225/155 lb Clean & Jerk + 8 Strict Handstand Push-Ups
245/165 lb Clean & Jerk + 7 Strict Handstand Push-Ups
265/175 lb Clean & Jerk + 6 Strict Handstand Push-Ups
285/185 lb Clean & Jerk + 5 Strict Handstand Push-Ups
305/195 lb Clean & Jerk + 4 Strict Handstand Push-Ups
325/205 lb Clean & Jerk + 3 Strict Handstand Push-Ups
345/215 lb Clean & Jerk + 2 Strict Handstand Push-Ups
365/225 lb Clean & Jerk + 1 Strict Handstand Push-Ups

C.
“Muscle-Up Volume Testing”
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups

Note reps achieved for each set.

• 1-1-1-1-1-1 of:
BB Squat Snatch
Riscaldati e poi in 3 sets sali sino a una singole pesante ma gestibile e ripetibile per altri 3 sets.

In Teams of 4

AMRAP 6:
Buy in:
2 x 7 wheelbarrel walk
Then:
- single arm devil's press ( Teams has 2 dumbells, two work and two rest, 10 reps is max by one athlete and then must change athlete). Dumbells 15kg/22,5kg

Score: Total Reps

Rest 2min

AMRAP 6:
Buy in:
2 x 7m wheelbarrel walk
Then:
- pull ups ( two work and two rest, 10 reps is max by one athlete and then must change athlete, banded pull ups are allowed)

Score: Total Reps

Rest 2min

AMRAP 6:
Buy in:
2 x 7m wheelbarrel walk
Then:
- Back squats ( two work and two rest, 10 reps is max by one athlete and then must change athlete, teams has 2 barbells, weights are 40kg/60kg)

Score: Total Reps

Rest 2min

AMRAP 6:
Buy in:
2 x 7m wheelbarrel walk
Then:
- Knee rises (two work and two rest, 10 reps is max by one athlete and then must change athlete)

Score: Total Reps

B.
Six sets of:
Strict Shoulder Press x 3 reps
Rest as needed

Build over the course of the six sets to something heavy for a triple.