Valitse joku aihe alue Clean n Jerk nostoon jota työstät 10-15 min
big clean complexin perään.
Tämä ei kuulu tunnin WODIn sisälle vaan on tehtävä omatoimena.

AMRAP 18:
200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
8 Dumbbell Snatches (70/50)

6 stations, 2 people per station but everyone works individually. Each station do AMRAP in the time provided. Count TOTAL rounds completed in the whole workout (don't count station #6, just make it look pretty)

1 Curve 0.06 + Hanging knee tuck x10

2 KB swing x20 + Frog Jump x20

3 TRX side knee tuck x10/ + TRX body saw x10

4 Sprawl Box overs x8 + Wall Ball x10

5 Plate OH Reverse Lunge x20 + Plate around the worlds x10/

6 Active Recovery Station: Cycle between 3 pull ups, 3 dips + 3 muscle ups (all using the rings on bands while sitting on 2-4 bumper plates)

Round 1= 3 min per station : 30sec transition
Round 2 cut all reps in half= 1.5 min per station :10sec transition

31min workout

36mins

5x2 Strict Shoulder Press
+ max reps ring dips after every set

Rest 2-3min btw sets.

Rower : TRX Rows
Skier : Tall Kneel Ab Crunch (https://wodconnect.s3.amazonaws.com/uploads/comment_upload/image/3137/5002L.jpg)
Curve : Mini band monster walks

Round 1 45s on 15s transition (6 minute round)
Round 2 65s on 20s transition (8.5 minute round)

One Partner is on conditioning equipment other partner completing partnering exercise. Switch with partner then switch to next station

20 minutes

Working in Teams of 4:
0-10 Mins to find Clean 1RM ( Combined KG & any style of clean)
10-11 Mins Rest/ transition
11- 25 Mins: 14 Min AMRAP Fran, 2 Athletes
YGIG. 2 Athletes YGIG Jackie
26-27 Mins Rest
27 -? Team Burden beach run with 15kg plate, 9kg wall ball and 24kg KB.

Scored in 3 parts. 1. Total KG 2. Total combined reps 3. Time of run

Time Cap 34 Mins

Start up(14)
roll upper back/lats(4)
samson(2)

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8 diamond push ups
8 inchworms
8 pistol squats(mod as needed)

Power(15)
Box squat 5x3@80% of hvy/max

Fitcamp
4rds
10 hand release push ups
10m bear crawl
30 squats
10m bear crawl
10 hand release burpees
10 jing jangs

Metcon(15)
4rds
14 pistols(mod as needed)
7 pull ups
14 burpees

Metcon-comp(15)
4rds
14 pistols
5 muscle ups
14 burpees

Finisher
2min quad smash per
2 min sh distraction
40 floor wipers 45/35

Try to continue with the 1 1/2 rep scheme, or attempt slow 0:5:0:5 tempo reps, or just hold on tight and survive!

6 stations.
Single leg Ski
Seated DB shoulder press
Bench Sit-ups (hook toes under DB Racks, bum just off edge of bench)
Push-ups!
TRX Pike
TRX Hamstring curls
40:15x 2 or 3 sets
Or Pushup station to failure determines set length.
15

8min AMRAP
1200m row
ME clean and jerk 70kg/50kg

"Crossfit Central NLA goes to regionals"
2 rounds of:
10 Snatch (60/40kg)
12 Bar over burpee
Then, 2 rounds of:
10 Snatch (40/30kg)
12 Bar over burpee
For time

Time cap 10min