Sprint + Swing = Spring

5 minute sprint specific dynamic warm up
10 minute SA high pull + front rack hold instruction
[ 2 hand swing, SA Swing, SA Swing high pull ]

Round 1
0.03 Sprint
3 Swing High Pull per arm
3 SA Front Rack Squat per side
3 side hollow rocks per side
3 hollow rocks

Round 2
0.04 Sprint
4 Swing high Pull per arm
4 SA Front Rack Squat per side
4 side hollow rocks per side
4 hollow rock

0.05/5/5/5/5
0.06/6/6/6/6
0.07/7/7/7/7
0.06/8/8/8/8
0.06/9/9/9/9

18 minute AMRAP

For time:
80 Wall Ball @ 10/6kg
60 Push-Up
40 Pistols, Alternating Legs
20 Overhead Squat @ 70/47.5kg

Partner WOD

75 Reps or Cal. per station - as one partner works, the other holding a HEAVY KB,
if the KB touch the floor under the WOD (10 Burpee penalty)
For time:¨
Row
Knee-to-elbows
Pistols
Deadlifts 100/70kg
Overhead Lunges with a 20/15kg Plate
HR Pushups
Wall Ball
Box Jumps

A.
Four sets of:
Pause Front Squats x 6 reps @ 31X1
Rest 3 minutes

All four sets should be heavy, working sets.

B.
Against a 10-minute running clock, complete the following:
Row 1000 Meters
immediately followed by…
As many rounds and reps as possible of:
40 Double-Unders
30 Wall Ball Shots (20/14 lbs)
20 Ring Dips

PARTNER WOD

10min AMRAP of:
10 Shoulder to Overhead 50/35kg
20 Box Jumps
30 Deadlifts 50/35kg

2min rest

10min AMRAP of:
30 Split Jumps
30 KB Swings 24/16kg
30 Pullups

2min rest

5min AMRAP of
BURPEES

SB CrossFit version av
"12 days of Christmas"

For time

1 *30m weighted run
2 burpees over the bar
3 C&J 70/45
4 kb snatch 32/24
5 K2E
6 OHS 50/35
7 Pullups
8 sit-ups
9 Deadlift 70/45
10 HSPU
11 Front Squats 70/45
12 kcal assault bike

FOR TIME:
Toistot 30-20-10
- Pull up
- Push up
- Abmat sit up
- Airsquat

TIMECAP 15 min ,eli SKAALATAAN riittävästi, jotta liike pysyy.

Työntö 3RM

Etsi työnnön 3 toiston maksimisi.

For time:
75 Lateral Jump over barbell
50 Double Unders
25 Target Burpees
15 Snatches (anyhow) 50/35kg
25 Target Burpees
50 Double Unders
75 Lateral Jump over barbell

Strength

3RM Back Squat

Then:

20 reps unbroken back squat

choose a weight which you can do without stopping, go heavy