AMRAP 14

10 Kettlebell Overhead Lunge Alternating ( L Hand ) 24/16kg
10 Double Unders
10 Kettlebell Overhead Lunge Alternating ( R Hand ) 24/16kg
20 Sit Ups

*EMOM 3 Burpees. Start at burpees.

10 x Goblet squats
6 x Shoulder to overhead (50% of 1RM push press)
20m Bear crawl

Today we're going to practice snatch! But no weights needed, just a stick or a barbell.

You've probably used the Burgener warm-up or the Skills transfer exercise for warming up before lifting, but do you give them enough time during a WOD? And how often do you practice olympic lifting without weights? Now is the time for you to really focus on the technique.

So the task is to practice your snatch using those exercises. Even if they are familiar to you, check out CrossFit Journal's articles and videos about them:

http://journal.crossfit.com/2012/11/olycourse-burgenerwarmup.tpl

http://journal.crossfit.com/2012/09/olycourse-skilltransfer.tpl

If you happen to be at home without equipment, use 20 minutes to watch weightlifting videos. If you have some to recommend, feel free to share links! At least Hookgrip's Youtube page is filled with nice slow-mo clips: https://www.youtube.com/user/hookgrip/videos

Time to take care of those tree trunks you call quads! Take a barbell and work those quads for 5 minutes per side as instructed here

Nousu: päivän paras 2

12 min

200m juoksu
8 valakyykky, kevyt paino

4min lepo

8min tangolla 20/15/10kg
10 maastaveto
10 rinnalleveto riipusta
10 työntö

Every 1:30 x 4

10 Chin up
10 Goblet Squats

10min amrap

1 Squat Clean
10 Toes to bar
1 Squat Clean
3 Wallwalk

(squat clean 90%of heavy)

Prepare for the unknown

Charity WOD to support the children of the war in Ukraine

Show up at the gym and smash the WOD on the board

2x 10min amrap

1
10/7 cal row
8 push up

rest 3min

2)
10/7cal bike
8 box jump over