Author: aleksi

Shoulder Press
5-5-5

7 Rounds:
1 Power clean 75% 1rm
2 Stat. Walking lunges in front rack
15 sec L-sit

5 Rounds:
6 Strict Pull-ups
12 Pistol Squats
rest 1 min btw rounds

Deadlift
5-5-5

OTM 5,
Snatch (hip, knee, ground) 60% 1rm

10!
Push-up
Sit-up

Open Gym

Do a WOD from past week

7 min AMRAP of,

7 Handstand push-up
7 Hang squat clean 75/52,5
7 Burpee

Deadlift
5-5-3-3-3(+)

40 Wallball shots
35 Pull-ups
15 OHS 60/42,5
30 Wallball
25 Pull-ups
10 Ohs
20 Wallball
15 Pull-ups
5 Ohs

10 min AMRAP of,

200m Run
3 Burpee
3 C&J 60/40
200m Run
6 Burpee
6 C&J 60/40
200m Run
9 Burpee
9 C&J 60/40
200m Run
…

Back Squat
5-5-3-3-3(+)

5 Rounds:
9 Push Press @BW
15 Deadlift @BW

4 Rounds:

9 Toes to bar
12 Boxjump 60/50
15 HP Snatch 30/20

Push Jerk
5-5-3-3-3(+)

2012 Reebok CrossFit Games Clean Ladder

1-rep Clean every 30 seconds with progressively heavier barbells

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