Tc: 40’
Accumulate 4000m on an Erg
(whatever you choose, you stay on it for the whole session)
Every 5’
12,5 sledpush
20 wb

Tc: 40’
200m run
20m burpee broad jump
200m row
400m run
20m burpee broad jump
200m row
600m run
20m burpee broad jump
200m row
800m run
20m burpee broad jump
200m row
1000m
20m burpee broad jump
200m row
Remaining time - row

2 rounds
5 Inchworms
10 Air squats, slow and controlled
10 Hand to hand KB swings
8 Handstand shoulder shrugs
+
2 rounds
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
6 Box jumps
+
Setup and practice each of the movements
+
@ workout weight
10/7 (cal) Row
8 Wall balls
4 Burpee box jump overs
6 Shuttle runs
4-8 DB snatches, alt
2 Wall walks

2 rounds

5 Inchworms
10 DB shoulder shrugs
15 Russian KB swings
50 Speed rope skips
5 Rope pull-ups

Our classic snatch warm-up:
B1. 3 Romanian deadlifts
B2. 3 snatch high pulls
B3. 3 muscle snatches
B4. 3 tempo overhead squats (OHS), tempo 23X1
B5. 3 snatch balances
B6. 3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
B7. 3 snatch pull-unders
B8. 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

Warm-up

Power snatch – Build to workout weight as needed
* Build sled load between sets and practise few sets of bar-facing burpees
+
2 rounds @ increasing pace
3 Power snatches
200m Run
10m Hand-over-hand sled pull
5 Bar-facing burpees

– Rest 1:30 between rounds –

AF WEEK 37, Day 1

CONDITIONING:
2min ON - 2min OFF x3

15/12cal Row
12 Dual KB Thruster
9 TTB
→ max rep Burpee

Rxd: 2x16/12kg. Masters: 2x14/8kg

RPE 4-5 when working. Target: Complete the work unbroken whenever possible. Move quickly between movements and leave 30+ seconds for Burpees each interval.

Pystypunnerrus 5x5 + 3x1
-5x5 noin 70%, päälle muutama ”kevyt nouseva ykkönen”

Leuat TAI Ylätalja, vastaote 5x8-12

Vipunostot taakse 3x20

DB Cycling – Medley

14-12-10-8-6-4 of each:
Single-arm DB Clean and split jerks, alternating
Single-arm DB overhead squats (half reps/side)
Single-arm DB (squat) snatches, alternating

Rest as needed b/t all movements/sets

Flow. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up..

Intent. Improve your DB cycling efficiency. Challenge yourself, but don’t go so heavy that your form starts to go (wide landings, press-outs, loss of balance etc)

2 rounds

5 Inchworms
10 DB shoulder shrugs
15 Russian KB swings
50 Speed rope skips
5 Rope pull-ups
+
Power snatch – Build to workout weight
* Build sled load between sets and practise few sets of bar-facing burpees
+
2 rounds @ increasing pace
3 Power snatches
200m Run
10m Hand-over-hand sled pull
5 Bar-facing burpees

– Rest 1:30 between rounds –

"Morrison"

50-40-30-20-10 Reps For Time

Wall Ball Shots 9/6kg
Box Jumps 24"/20"
Kettlebell Swings (1.5/1 pood)

TC 35

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.
He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
The "Morrison" Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Monday, July 4, 2011 (110704).