3 x 1 rinnalleveto + 2 ylöstyöntöä

Gym closed due to Level1 course.

Nyt on hyvä hetki hoitaa Crossfit Games Open ilmoittautuminen!

http://games.crossfit.com

Käy tsekkaamassa ja ilmoittaudu!

Jos arveluttaa, lukaise kasitonnisen blogista kirjoitus miksi Open on just sulle! :)
http://www.crossfit8000.com/crossfit-open-ei-kuulu-mulle/

3 mi run along Beaufort waterfront

Pre-WOD:
- 15 minutes to find fastest 500M Row

WOD - 7 Minute AMRAP:
-Hang Clean (#115/75)
-Box Jump (24"/20")
3,3...6,6...9,9... etc.

Count total reps.

1:34 on Row. Goal is sub 1:30!

2013 CrossFit Games Open WOD 13.2

WOD - 10 Minute AMRAP:
- 5 Shoulder to Overhead (#115/75)
- 10 Dead Lifts
- 15 Box Jumps (24"/20")

10 minutes on the minute:
3 x touch & go power clean
3 x front squat
3 x push jerk

WOD#1
A.M.R.A.P. 10'
► 10 Burpees
► 10 Box Jump
► 40 Double Under

WOD#2
E.M.O.M 7'
► 02 Bear Complex

WOD#3
For Time :
► 40 Sit Up
► 30 Push Up
► 20 Pull Up
► 10 Pistol

3 mi run along Beaufort waterfront

135 min

Skill: BMU practice for 20 min

2.SPP (Conditioning)
A. 5 rounds, each for time
15 cal Assault bike
12 deadlifts @ 70/47.5kg (155/105lbs) > 35 kg
9 hang squat cleans
6 push jerks
3 ring muscle ups > 2 bar muscle ups
Start a new round every 5 minutes > 6 minutes
Score. Your fastest + slowest round times (e.g. 2:40 + 3:00 = 5:40)
Result: 4:26 + 4:39

1.Strength

B. Alternate between B1 and B2 for 4 rounds
B1. Bench press – 10-8-6-4 @ AHAFA (as heavy as form allows), rest 1 – 2 minutes before B2
35 40 42,5 47,5 kg
B2. Single arm DB row – 12 reps / side @ AHAFA, rest 2 minutes before B1.
35 35 35 35 lbs

C. Additional: strict ring MU practice for 20 min

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

AMRAP 5 min:
- 20 Floor bench presses (40/25 kgs).
- 20 Pull ups.