For time
50 Double Unders
40 Wall Balls
30 KB Swings 24/16kg
20 Pistols
10 Bar Muscle-Ups
20 Pistols
30 DB Snatches 22,5/15kg
40 Box Jumps
50 Double Unders

2-3 rounds :
kb swings x 10-12 reps
strict ttb x 6-8 reps
max reps of hollow rocks
rest 2-3 min bwn rounds.

For Time:
2001 m Row or Run (1.25 miles)
11 box jumps
11 Thrusters
11 Burpee chest to bar pull ups
11 power cleans
11 HSPU
11 KB swings (53/35)
11 T2B
11 Deadlifts
11 push Jerks
2001 m row or Run (1.25)

• this workout is a symbolic of US terrorist attacks of Sept. 11th, 2001. The row and run represent the year of the attacks. The 11 reps of 9 exercises represent date.

• Feel free to use Barbell bars, KBs, or DB for lifts

• feel free to make it a partner workout if it’s a big class, just be sure each partner completes 11 reps of each exercise

Leuanveto lisäpainolla 1-2-3-4-5-4-3-2-1

2 Snatch

Huom! Nousu 80-85% asti ja sillä 3-4 työsarjaa.

Toistot pitää olla teknisiä! 2-3min levot työsarjojen välissä.

Snatch complex with light weight: (15min)
1 Muscle snatch + 2 Hang power snatch with 2s pause at the catch + 1 Snatch balance

@40-50% of 1RM

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