BENCHMARK WEEK

"Cindy"
AMRAP 20min
5 pull-up
10 push-up
15 squat

For time
10 Deadlifts
20 Handstand Pushups
30 Toes-to-bar
40 Wall Balls
50 DB/KB Snatches 20-25/12-16kg
40 Wall Balls
30 Toes-to-bar
20 Handstand Pushups
10 Deadlifts

(
RX: 100/70kg
RX+: 120/85kg
RX++: 140/100kg

BENCHMARK WEEK

"CrossFit total"
Back squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

Score: sum of the best of three attempts at lifts

Lähde kuvaan:
based on tables by Kilgore, Rippetoe, et al. (Aasgaard Co, 2006)
Suomennos CrossFit Järvenpää!

Every 4:00, complete:
3 push presses
– Immediately following your final
push press, complete a single
max set of handstand push-ups.

Scaled WOD
5 sets for load and reps:
Every 4:00, complete:
3 push presses
– Immediately following your final
push press, complete a single
max set of pikr push ups

Build to a 1-Rep Clean & Jerk
or
Technique practice!

For Time
21 - 15 - 9 reps of
Hang Snatch@35/25kg
Burpees Over Bar
Wall Balls 9/6kg
Power or squat snatch acceptable. Challenging, but sustainable weight on the bar.
Jump over the bar RX for burpees.
Timecap: 14 mins

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Single Arm DB/KB Overhead Hold
MIN 2 - :50 Deadbug or Hollow Hold
MIN 3 - :50 Easy Jog/Walk

1 x Clean + 1 x Front Squat + 1 x Split Jerk.
Add 1 Split Jerk each round until you have;
1 x Clean + 1 x Front Squat + 5 x Split Jerk.

5 rounds:
1min AMRAP of Burpee + 10m Run (like the Winter War qualifier)
1min to do one max unbroken set of Kipping Toes To Bar.
Score is total reps.

Record total reps, breakdown of reps and other details.

5 rounds:
AMRAP Strict Hanging Leg Raise*
8 x Kettlebell Deadlift Jump (from deficit**)
30 x Step-Up @ 61/51cm
Rest 60 seconds
*Stop a couple of reps before failure
**Stand on 20kg plates. Use same weight as last week.

Record any details or comments.

3 kierrosta 8-10 toistoa:
Yhden käden pystypunnerrus istuen
Raskas rengassoutu
Submax suorinkäsin pito renkaissa