5x5 Deadlift
- Rest 2-3min btw sets.

Set 1: 70%
Set 2: 70%
Set 3: 70-75%
Set 4: 70-75%
Set 5: 80%

Hand Snatch ( Käsitempaus )

3 x 2 x 40%, 3 x 1 x 50%

Squat Snatch

1 x 3 x 65%
1 x 2 x 70%
1 x 1 x 75%
1 x 3 x 70%
1 x 2 x 75%
1 x 1 x 80%
1 x 3 x 75%
1 x 2 x 80%
1 x 1 x 85%

Snatch Panda Pull

2 x 2 x 80%

Happy Birthday Jon Ken drew!

A very special Happy Birthday to one of our first Members at CrossFit Liverpool, Jon. For those of you who don't know him JK has been with us since the very beginning, without him CrossFit Liverpool would not be what it is today.

JK

42 thrusters 35/25kg
42 bar over burpees
30 hang power cleans 40/30kg
30 Pullups
18 STOH 50/35kg
18 ring dips

Regionals Team WOD 2 2015

In a team of 4, each person performs:
1000m row
25 alternating pistol squats
15 Hang Cleans 100/60kg

Strength

5 RM kettlebell press

3 RM kettlebell press

1 RM kettlebell press

Note dominant arm first when scoring.

30:00 steady effort
10 Box Jump w Step Down@60/50cm
10 Up Downs
45each Single Arm Front Rack Farmer Carry
20 Hollow Rocks
350m Row

Goal feel good and move well all workout.

8 min AMRAP
6 cal airbike
12 burpees
18 wall balls 9kg/6kg

Clean and Jerk 6x(2+2)x70%

• (1+2+1)-(1+2+1)-(1+2+1)-(1+2+1)-(1+2+1)-(1+2+1)-(1+2+1)-(1+2+1) of:
BB Snatch Balance + 2 Overhead Squats + Snatch Balance
Parti @ 67.5% 1RM di Squat Snatch e aggiungi peso a sensazione sino ad una (1+2+1) pesante
(Heavy) ma ben gestibile.

5 rounds 3:00 Work; 1:00 Rest
48 Double Unders
12/12 KB/DB Renegade Rows
8/8 DB Snatch
Remaining time Cal Row/Bike/Ski

Goal: Challenging effort, keep score consistent.