Aikaa vastaan:

• 5 köysikiipeily
• 500m soutu
• 50m 2kb front rack carry @ahap
• 400m soutu
• 40m askelkyykkykävely
• 300m soutu
• 30m karhukävely
• 200m soutu
• 20m 2kb overhead walk @ahap
• 100m soutu
• 10m burpee broad jump
• 5 köysikiipeily

20min EMOM

1) 20m Prowler Push
2) 5-10 Burpee Box Jump

RPE 3-4

You should have 15-20sec rest on each minute.

1) Sumo Deadlift against a band: 10 x 2 @80% of Last Monday, every 60s.

2) Seated Dynamic Vertical Jumps: 20 Jumps.
- Use a weighted vest if feeling powerful

CrossFit Games 2012

RX
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24"/20"
12 Push press 50/35 kg
9 Toes-to-bar

Scaled
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24"/20"
12 Push press 35/25 kg
9 Leg raises / knee raises

15-30 min of light pace cardio with ergo's

AMRAP 5:
27 Calorie Row / Ab (buy in)
27 Thrusters (40/30)
27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:
21 Calorie Row / Ab (buy in)
21 Thrusters (35/25)
21 Toes to Bar

Rest 5 Minutes

AMRAP 5:
15 Calorie Row / Ab(buy in)
15 Thrusters (30/20)
15 Pull-ups

Every 4:00 x 5 sets.
20m Heavy Sledpush
10 DB Hang Power Clean @50/35lbbs
10 Strict Pull-ups / Partner Assisted / Self Assisted

Aikaa vastaan:

• 100 leuanveto
• 250 hyppynaruhyppy (single under)
• 100 etunojapunnerrus
• 250 hyppynaruhyppy (single under)
• 100 istumaannousu
• 250 hyppynaruhyppy (single under)
• 100 ilmakyykky
• 250 hyppynaruhyppy (single under)

Every minute on the minute, for 30 minutes (6 sets):

Minute 1: Snatch-Grip RDL x 3
Minute 2: Snatch Pull x 3
Minute 3: Hang Power Snatch x 2
Minute 4: Snatch from Below Knee x 2
Minute 5: Snatch Grip Push Press x 2

Yläkerta lämpimäksi ennen tätä!! :) ja malttia painojen kanssa

2 rounds:
0:30sec Power cleans 60/42kg
0:30sec Push jerk
1min Rest
0:45sec Power cleans 70/50kg
0:45sec Push jerk
1:30 Rest
1:00 Power clean 80/56kg
1:00 Push jerk
2:00 Rest