Deload week
5 sets of,
snatch pull
muscle snatch
hang power snatch
5 sets of,
snatch pull
power snatch
overhead squat
5 sets of,
snatch pull
power snatch
hang snatch
Categories
Author: The Black Book
Categories
150317 Keskiviikko
Deload week
Handstand push-up
foundations and skill
Handstand hold accumulate 3 minutes
ring support accumulate 2 minute
ring dip hold accumulate 90 sec
l-sit hang accumulate 60 sec
Categories
140317 Tiistai
Deload week
4 sets of 12 repetitions of,
romanian reach
bulgarian split squat
sumo deadlift with ligh weight
walking lunges
5 rounds:
10 side plank dips
10 hollow + tuck
10 bent leg crunches
20 flutterkicks
Categories
130317 Maanantai
Deload week
5 rounds:
30 seconds work 30 seconds rest
ring row
hang muscle clean 30/20
windmill left arm
windmill right arm
erg calories
Coach Saara
Categories
110317 Lauantai
In teams of three,
10 rounds each person:
5 deadlift 120/85
10 wallball 20/14
20 double-under
One full round, one at a time.
20 Years After The Crawl
Categories
100317 Perjantai
CrossFit Games Open
17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.
*If all reps are completed, time cap extends by 4 minutes.
Video standards
Categories
090317 Torstai
Every 2 minutes for 6 sets,
power clean + hang clean + clean
build up to a heavy cluster
Live From the Update Studio: 17.2 Winners
Categories
080317 Keskiviikko
For time:
42 sit-up
21 kettlebell one-arm long cycle 24/16 right
21 kettlebell one-arm long cycle 24/16 left
30 sit-up
15 kettlebell one-arm long cycle 24/16 right
15 kettlebell one-arm long cycle 24/16 left
18 sit-up
9 kettlebell one-arm long cycle 24/16 right
9 kettlebell one-arm long cycle 24/16 left
Anna M.
Categories
070317 Tiistai
Back squat
4×5
1×3
1×8
Last set of 5’s should be same as last times 4th set of 5’s.
Triple should be 2,5% heavier than the last times heaviest 5.
The set of 8 is done at the same weight as the 3rd set of 5’s.
4 sets of 30 second on 30 second off,
knee stand
banded hip thrust
Saving Lives
Categories
060317 Maanantai
Max rounds in 2 minutes of:
3 power cleans 90/60
6 pistol squat
9 ring push-up
rest 2 minute, repeat for a total of 5 cycles.
This is a progression for workout “the chief”.
Petteri O.