Weighted pull-up
Find 3rm
3 Rounds:
10 Front Squat 60/42,5
15 Pull-up
20 Back Squat 60/42,5
15 Pull-up
Clean & Jerk analysis
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Author: The Black Book
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060513 Maanantai
Deadlift
5-5-5-5
4 Rounds:
400m Run
7 Deadlift 130/90
Miika Antti-Roiko
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050313 Sunnuntai
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040513 Lauantai
Deload week
Couple Wod:
5 rounds for quality,
6 Strict Pull-up
6 Strict Toes to bar
12 Overhead squat 20/15
On-Ramp huhtikuu 13
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030513 Perjantai
Deload week
9 min AMRAP
5 Wall Climb
10 Pass Throughs
50 Double-Under
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020513 Torstai
Deload week
For Quality:
10!
Push-up
Sit-up
Power clean 42,5/30
Late congratulation to assistant coach Juuso for passing his CrossFit Level-1
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010513 Keskiviikko
Alasali kiinni
Yläsali Open Gym
Late congratulation to assistant coach Gise for passing her CrossFit Level-1
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300413 Tiistai
Team “Whitten”
30 min AMRAP
22 KB Swing 32/24
22 Box Jump 60/50
400m Run
22 Burpees
22 Wall ball shots 20/14
Late congratulation to Coach Saara for passing her CrossFit Level-1
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290413 Maanantai
Deload week
OTM 8 min
Snatch complex @50%
Pause Snatch
Hang Snatch
Overhead Squat
Snatch Balance
Hinggis & Emppu
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