Alkulämmittely leikkiä ja mobility

Lankkua

Wod
Roikunta
Patsas
Burpee takaperin
Nopeat jalat
Boxin ylitys

Loppuvenyttelyt

E3:30 x5:
5-10 OHS
100-200m run

TC: 2min / intervalli

5 RFT (20 minute cap)
-12 Dead Lift (155/95)
- 9 Hang Clean
- 6 Push Press

Alternated with partner on this WOD, team time of 16:50 for 10 rounds.

C1 False Grip High Hold Isometric x 10-15s
C2 Kettlebell Sidebend x 10 o/v
C3 Inverted Leg Raise From Headstand x max
C4 Pullups x 10 (RPE8)

3 rounds

105 min
Warm up for 15 min

1.BCTB
- BFLY x 30
- BCTB x 20

2.WL
A. Cleans from the blocks > hang clean
4x2x85-90 % / "0-0.5 reps in the tank"
New set every 3 minutes
- 57.5 60 60 60 kg

B. Clean pulls
- Not done

C. Split jerk
- Not done

3.Conditioning
Barbell cycling efficiency:
21-15-12-9-6-3
Thruster 25 kg - 20 kg
Power snatch 25 kg - 20 kg
Unbroken sets, rest as needed between sets!
Total time: 13.27, all sets unbroken

4.Core and shoulder health
- Not done

Every 11 mins x 3 sets
11 burpee shuttle run ( burpee +10m)
22 plate G2OH @15/10kg
33 box jump @60/50cm
44 Renegade row (total 22/22) @2x22,5/15kg
55 air squat
66 Double under

Pre-WOD:
-5 X 2 Overhead Squat
(45# Bar)

3RFT:
-15 O/H Squat (95/65#)
-400 Meter Run

Could say it's my 6'4" 190# frame, no excuses. Tough movement for me, and one to focus on getting solid and adding weight. Much respect for those men and women who make it look easy! Always humbling in CF, when you have those exercises you are good at, and one's you need a lot of work on.

Part A).
Skill Primer
Pause Muscle Clean & Jerk Balance
(5-8 sets x 2+3 / 0:03 pause below knees)

Part B).
Pause Clean & Split Jerk
(8 sets x 2+2 / 60%-75% / 0:03 pause below knees)

For Time:
30 Chest to Bar Pull-ups
400 Meter Run
15 Overhead Squats (135/95)
800 Meter Run
15 Overhead Squats (135/95)
400 Meter Run
30 Chest to Bar Pull-Ups

Kilos: 61/43