AMRAP 17

40 BackSquat 60/40kg* (floor)
17 Push ups
10+10 DB Push press 22,5/15kg

*every time you drop barbell, run 200m

RestDay!

6:30 - 7:30 "Whitten"
7:30 - 8:30 Basic Endurance CrossFit
12:00 - 13:00 Mobility
16:00-17:00 "Whitten"
17:00 - 18:00 Basic Endurance CrossFit
18:00-19:00 Mobility
19:00-20:00 "Whitten"

Running O´Clock 0-22 minute.

AMRAP 5
25 bar facing burpee
ME C2B

In 5 min:
1RM Snatch

12 min AMRAP:
2-4-6-8-10-12-14...
Hang Power Clean 60/45kg
FS 60/45kg
HSPU

Result: Reps - Lifted Kilos - Reps

4 rds. Work 0:40, rest 0:20

Max Reps Toes To Bar
Max Reps Cal Row
Max Reps Front Squat 45/30kg
Rest.

Total reps

Karjalan Kovin 2018 karsintalaji 1
21 Thruster 45/30
21 Leuanveto

15 Thruster
15 Chest to bar leuanveto

9 Thruster
9 Ring muscle up

Aikaraja: 12 minuuttia
http://www.karjalankovin.fi/karjalan-kovin-2018-karsintalajit-julkaistu/

Push Press + Push Jerk + Split Jerk: 8 x 1 + 1 + 1. Rest 90s.

• Build to a moderate weight over the course of 8 sets.
• Goal is to slightly improve from May 14th.

Every 90 sec x 8
Slow Snatch grip DL + Snatch pull + power snatch + snatch balance + OHS
-light load max 50- 60% 1RM

3-5 Negative Pull-ups 5sec down,
5-15 Russian Push-ups,
Three position Banded core hold 5-10sec/position,
1-3 Skin The Cat,
10-20 Barbell side bend

15 min AMRAP
weight 80kg/60kg
5 deadlifts
3 hang cleans
50 DUs
15 cal row

AMRAP 12
7 Hang Power Clean & Jerk 60/40kg
7 Toes-to-bar
7 Burpee over bar