Practise all the lifts on the W.O.D
10 minute AMRAP
5x Snatch grip deadlift (1/2 bw)
5x Hang power snatch
5x Overhead squats
5x Behind neck push jerk, snatch grip
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Author: Liukkonen
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TIISTAI270312
Weighted pull-ups
3-3-3-3
GI Jane
100 Burbee pull-ups!
http://youtu.be/LwBWR8kzeUc
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Tiistai 200312
“Spring break ”
20 min AMRAP
5 Thrusters 60/40kg
10 K2E
15 SDHP 24/16kg
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[youtube http://www.youtube.com/watch?v=NxpvZDYDUlY&w=560&h=315]
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Torstai 260112
Deadlift 5-3-1
———
“Deadlift this”
!10-9!
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlift (BW)
(At the beginning of each set of reps, you do 1 L-pull-up)
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[youtube http://www.youtube.com/watch?v=gZSst-g4aeo&w=420&h=315]
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Maanantai 160112
Back Squat
3-3-3
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10 Rounds
10! (10-9-8…-1)
Overhead Squat (40/25kg)
!10 (1-2-3…-10)
SDHP (40/25g)
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[youtube http://www.youtube.com/watch?v=CfBuvRk1thQ&w=560&h=315]
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Sunnuntai 150112
21-15-9
push press 60 kg
Box jump 30″/24″
At the beginning of every minute, you must do
2x Ring pull ups
4x Toes through rings
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Lauantai 140112
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Remember to SCALE (E.G. 1/2 Tabata)!
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71
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[youtube http://www.youtube.com/watch?v=YAu-ftOM3C8&w=560&h=315]
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Keskiviikko 110112
4 Rounds
Run 200m
25x Push up
Run 200m
20x KB Swing (24/16)
Run 200m
15x burbee
Run 200m
10x Pull ups
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Courtesy of CrossFit Inc.
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Tiistai 100112
Weighted pull-ups
5-5-5
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12 min AMRAP
12x Ball Slams
8x Toes 2 bar
5x Handstand push-up
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Courtesy of CrossFit Inc.
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Torstai 050112
Deadlift (technique/week4)
5-5-5
———
ANNIE
5 Rounds
50-40-30-20-10
Double Unders
Sit-Ups
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[youtube http://www.youtube.com/watch?v=pveMnjfpuhs&w=560&h=315]
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