Strenght

5-4-3-2-1 Deadlifts

*Conditioning *

3 Rounds of:
15 Wall Balls
50 Double Unders
15 Wall Balls
2 minute rest between rounds

5' rest

For Time
40 Deadlifts
30 Box Jumps
20 Front Squats

Aerobic work for 30 min
1 min kävely, 1 min juoksu
keskivauhti 7.08/km, maksimivauhti 5.08/km
Syke 132/163
yht. 4.22 km

8-9 Core
12-13 Basic Endurance CrossFit
16-17 Snatch Technique
17-18 Basic Endurance CrossFit
18-19 Snatch Technique
19-20 Basic Endurance CrossFit

eilinen / lepo

Penkki 3x1x80%
Pystysoutu käsipainoilla 100 toistoa
Hauikset 100 toistoa

3 rounds for time

10 alternating dumbbell snatches
20 wallball shots (14 lb)
20 box jumps (20 in)
10 push presses (95 lb)

Open Workout 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

3-4 Sets - Move slowly and with intention through all of the following movements.
10 Quadruped Thoracic Rotation/side
rest 15sec
30sec Reverse Plank
rest 15sec
15m Quadruped Crawl (move very slow and deliberately - get the shoulders warmed up)
rest 15sec
10 Jeffersons Curls Light
rest 60-90sec

Huoltoa ja hiilaria

21 KB swings
15 double KB squats
9 double KB clean and press

4 rounds for time