Alkulämmittely ja mobility

Leuka OTM

12min AMRAP
10 burpee
100m kone
6 t2b
10m askelkyykkykävely

Loppuvenyttelyt

6 zand zak gooi
20 burpees
30 kettlebelt
40 assult
Met Rickie 4 rondes 6+18

Pre-WOD:
- 1 Snatch
- 1 Squat Snatch or Snatch + OH Squat

WOD - for Time:
"2013 CrossFit Games Regional Event 6"
- 100 Double-unders
- 50 Handstand push-ups
- 40 Toes-to-bar
- 30 reps Shoulder to Overhead (160,100)
- 30 Lunges, alternating with barbell in front rack (160,100)

100 Singles, Double Abmat HSPU - last 10 reps with 1 Abmat, RX T2B, 115# STO, 95# Lunges. A little sweaty after this one. Hats off to the men and women who RX this workout!

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

Can YOU handle it?
For time:
75 Double Unders
18m Handstand Walk Obstacle Course
75 Double Unders

HSW: 6 x 3m Hadstand Walk (one obstacle in the 3rd meter, use 10kg plates)
Timecap: 4 minutes

Conditioning
3 Rounds:
800 Meter Run
21 Power Cleans (155/105)

Deadlift 4x12 reps

Warm Up:
- Dumpster Run
- Lunges
- Karaoke
- Leg Kicks
- Push Up / Inch Worm
- PVC Work

Strength / Skill:
- 5x5 Bench

WOD - Not for Time:
- 10x25M XPO Sled Push

Post-WOD:
3x1Min Weighted Planks

Joka alkava min x 12

*3-5 tiukka rinta tankoon TAI 3 negatiivista leukaa
*8 boxin yli burpee

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top