Author: The Black Book

Deadlift Find 3rm

3 Rounds:
9 Ring push-up
15 Jumping squats 20/15
21 Sit-ups (Shoulder over hip)

Open 13.3

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

Movement standards

Tips and movement prep
Coach Paoli
CF San Francisco

Shoulder press
5-5-3-3-3
65-70-75-80-85

For time:
1000m Run
50 Wallball
30 Pull-up

Timecap:10min

Weighted dips
5 sets of 5-3 reps, heavy

75 Double-unders
3 Rounds:
12 Deadlift 70/50
9 Hang power clean 70/50
6 Push jerk 70/50
75 Double-unders

Timecap: 8min

Floor press
4×5 50%-70%

15-12-9
Hang snatch 50/35
Toes through rings

Timecap: 6min

Hi-bar Back squat
5-5-3-3-3
70% 75% 80% 85% 90%

Amrap 4min
3 Ring dip
3 Overhead squat 60/42,5
6 Ring dip
6 Overhead squat 60/42,5
9 Ring dip
9 Overhead squat 60/42,5
1 min rest
4 min AMRAP
Row meters

OPEN 13.2

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box

Open 13.2 tunnit kello 18:45 alkaen.

Vinkkejä Openin suorittamiseen:

Movement standards

Prep and Strategy

Push Jerk
3-3-3-2-2
70% 80% 85% 90% 95%

For time:
18 Toes to bar
6 Power clean 90/62,5
15 Toes to bar
5 Power clean 90/62,5
12 Toes to bar
4 Power clean 90/62,5
9 Toes to bar
3 Power clean 90/62,5
6 Toes to bar
2 Power clean 90/62,5
3 Toes to bar
1 Power clean 90/62,5

timecap: 8 min

Jos teet huomenna Open 13.2, pidä tänään lepopäivä.

BW Overhead squat AMRAP

5 Rounds:

20 KB Swing 24/16
10 Box Jump
5 Handstand push-up

Timecap: 12 min

Clean Pull
3-3-2-2-2-1
80-85-95-100-105-110%

3 Rounds:
2 min AMRAP
10 Pull-up
10 Thruster 42,5/30
1 min Rest