5 rounds:

10 SDHP
10 Push Press
10 Walking Lunges
10 Burpees
10 Cals Assault Bike

Winter War 2017 - Qualifier 3 - modified

For Time, CAP 25 min

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RX

10 Squat Snatch*
2R:
- 5 CTB
- 5 HSPU
- 10 Pistols, alternating

8 Squat Snatch
2R:
- 5 CTB, 5 HSPU, 10 Pistols, alternating

6 Squat Snatch
2R:
- 5 CTB, 5 HSPU, 10 Pistols, alternating

4 Squat Snatch
2R:
- 5 CTB, 5 HSPU, 10 Pistols, alternating

2 Squat Snatch
2R:
- 5 CTB, 5 HSPU, 10 Pistols, alternating

• Squat snatch or Power snatch + OHS. A full squat is required.

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Scaled

10 Ground to Squat to Overhead (GTSTO)
2R:
- 5 Pull-ups
- 10 Hand-realease Push-ups
- 15 Air squats

8 GTSTO
2R:
- 5 Pull-ups, 10 Hand-release Push-ups, 15 Air squats

6 GTSTO
2R:
- 5 Pull-ups, 10 Hand-release Push-ups, 15 Air squats

4 GTSTO
2R:
- 5 Pull-ups, 10 Hand-release Push-ups, 15 Air squats

2 GTSTO
2R:
- 5 Pull-ups, 10 Hand-release Push-ups, 15 Air squats

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Original weights:
Men 50-60-70-80-90kg
Women 35-40-45-50-55kg

8 minutes to go as far as possible
1 power clean @70/50, 2, 3, 4...
2 c2b, 4, 6, 8...
3 brp over bar, 6, 9, 12...
3 min rest
Amrap 12
8 kbs 32/24
8 db snatch 25/20
8 deadlifts 100/70
2min rest
30 wall balls
30 hr push ups
30 box jumps
30 t2b
30 Thrusters 30/20

Tänään hikoillaan Marikan synttäreiden kunniaksi!

4 rounds

18 x kb swing 32/24
18 x double unders
18 x HSPU
18 x power clean 50/35

After 4 rounds,
Buy out: 400 m run

Time cap 30 min, if you beat the time cap perform a buy out run. Score is total time after the run or reps (if timecap)

Warm up 

Hip mobility video 

3 round 30” bike ,10 respirazione gatto, 10 rep braccio dx gamba sx alt. , 20 banded good morning 

B

Deficit dl ( disco 15 ) :
3x8 ( 4 unbroken + 4 singole ) 65 %
Dl from block ( dischi 15 ) :
3x8 ( singole) 70 %
Dl gambe tese :
2x8 50 %
⚡‼️ Percentuale del dl classico
Al termine di ogni set 5 Cal bike ( sprint )
Rest tra i set 90'

C1

WEIGHLIFTING 

Stacchi strappo 5x3 90% Rest 90”

5x 1 Power Snatch 2” fermi in Power e subito (senza risalire) 1 Overhead Squat 55-65% rm Rest 90”

4x2 rep squat snatch 75-85% rm

    30” vogatore lento

    2 rep Squat snatch 

    30” Rest

C2

GYMNASTICS 

30” hs Hold + 30” tocco spalla dx e sx

Rest 1’ x 3

30” camminata intorno al box

30” Rest X3’

6’ hsw (chi ha hsw con deficit, oppure propedeutiche)

C3

ENDURANCE 

Run

10” fast 50” slow

20” fast 40” slow

30” fast 30” slow

40” fast 20” slow

50” fast  10” slow

Rest 1’ x 3

D

WOD 1

AMRAP 18'
30 CAL. ROW
15 PULL-UP
300MT RUN
15 DB BOX STEP OVER

E

WOD 2
3RND
10 BURPESS OVER BB
10 MB CLEAN
10 GTO (SET 1: 50KG, SET 2: 60KG, SET3: 70KG)
100 DU
REST 2' OGNI SET

Amrap 8
10 t2b
30 du

1. Conditioning

2 RFT

• 10 Power Snatch
• 15 OH Squats
• 20 Hang Power Clean
• 25 Front Squats
• 30 Push or Split Jerk
• 35 Back Squats

Round 1 @ 50kg
Round 2 @ 60kg

2. Core Work

” Durante Core ”

5 rds

• 10 Hollow Rocks
• 10 V-Ups
• 10 Tuck Ups
• 10 sec. Hollow Hold

Rest 1 min

WARM UP
Foam rolling quads/TFL
Banded Couch Stretch
LAX pec Major/Min & Glute Med
Banded Hip Hinge Prep
Stiff inch worms with Strict Push up & Cobra

WORKOUT
6 exercises to run through with your partner
50s of WORK & 10s for TRANSITIONS
4 X

Pistol SQ
TRX row
DB Flat Bench Press
Mixed stance DL
Wide stance GOB SQ
SG ARM TRX reach

Finisher
KB Singles (alt : KB swing)
Side Plank Twists

8:30-9:30

Weightlifting:

Bench Press - 15-6-5-4-3 EMOM
Incline Bench Press - 15-6-5-4-3 EMOM
Pull Ups - 4 Sets to Failure EMOM
Barbell Row - 15-6-5-4-3 EMOM
K2C - 5 Sets of 25 Reps EMOM

Crossfit:

22 TTB
22 Clean and Jerks @ 95/45

200 M Sprint

1RM Squat Clean (5 Min Max)