Olympic weightlifting technique

AMRAP 50:
300/250m Row
25 DU
20 Push-ups
15 WB 9/6kg
100m Run on skillmill
Rest 3min
This is ment to be fast!!! Can you go under 4min every round? Try to hold on to that time! 💪🏼

STRENGTH

4 rounds, rest as needed:

1) 6 Bench Press
2) 5 Weighted Pull-Up
3) 6+6 KB Front Rack Box Step-Up

RPE 4

10-11 Squat Snatch 1RM
11-12 Basic Endurance CrossFit
12-13 Squat Snatch 1RM

Complete as many rounds as possible in 19 minutes of:

• 3 muscle-ups
• 1 shuttle sprint, 5 yards, 10 yards, 15 yards
• 6 burpee box jump-overs, 20-in. box

On the burpees, jump over the box without touching it.

Optional Accessory:

CONDITIONING

3-5 rounds

30sec ON, 30sec OFF

1) Double KBS (eyelevel)
2) Deficit Push-Up (use KB handles)
3) Thruster 3 for 1 with Kettlebells
4) Double KB Row

RPE 3-4, medium loading

Kyykky max8 (5-8 ylösmenosarjaa ja nouse max8-toistomaksimiin, myös ylösmenosarjat "kaseina")

SitUps 5x10-15 (lisäpaino niskassa)

Penkki käsipainoilla 3x10-20

Facepulls 100 toistoa

Partner WOD

16 min partner amrap of:

200 m Row
8 Burpee over the rower

Ensin toinen tekee soudun ja burpeet ja toinen lepää. Sitten vaihto. Ei läpän heittoa vaan all in!

AMRAP 10 of:
10 Side Plank Crunch (each side)
20 Double KB Bent-over Rows
30 DB Rollback Tricep Extensions (light)
*Rest as needed.

Optional Accessory:

CONDITIONING

(27.1.2018)

2 rounds for time:
20 Power Snatch 40/30kg
20 Bar over Burpee
20 C2B
20 Thruster

Target <11min

RPE 4-5, push it to the limits. Scale if needed.