Author: The Black Book

MEUB Toes to bar x 2, rest 2 min in between

AMRAP
1 min rounds, rest recovery
5 reps Hang squat clean thruster 50/35
5 reps Hang squat clean thruster 50/35
5 reps Hang squat clean thruster 50/35
5 reps Hang squat clean thruster 60/40
5 reps Hang squat clean thruster 60/40
5 reps Hang squat clean thruster 60/40
5 reps Hang squat clean thruster 70/45
5 reps Hang squat clean thruster 70/45
5 reps Hang squat clean thruster 70/45
5 reps Hang squat clean thruster 80/50

1 min to do the 5 reps, remaining time is recovery. Once you can’t do the 5 reps in 1 min, the workout ends.

Open Gym YLÄSALILLA

Do a WOD from past week

Käy lisäämässä itsellesi profiili WODconnectiin tästä linkistä

Weighted Dip/ Dip
5-5-3-3-2-1 AHAP

5 Rounds for load:

3 Power cleans
3 Front squats
3 Jerks

2 min per round, remaining time is rest.

Front Squat
5@ 65%
5@ 75%
3@ 80%
3@ 85%
3@ 90%

For time:

25 Cal row
25 Box jump 60/50
1 Rope Climb (Competition)
25 Ground to overhead 42,5/30
25 Push-up
1 Rope climb (Competition)
25 Overhead squat 42,5/30
25 Toes to bar
1 Rope climb (Competition)
25 Push press 42,5/30
25 Kb swing 24/16
1 Rope Climb (Competition)

Timecap: 13 min

Happy Valentines Day!

Couple work, of course:

10 Couple burpees
9 Couple Deadlift 180/120
21 Box jump 60/50
15 Couple Deadlift 140/80
15 Box jump 70/60
21 Couple Deadlift 120/60
9 Box jump 75/65
5 Couple burpees

Pukeutumisteemana: Lisää jotain punaista asuusi!

Push press
5@ 60%
5@ 65%
3@ 75%
3@ 80%
2@ 90%

5 Rounds:
30 sec Pull-ups
30 sec Burpees
30 sec Air squat
Rest 1 min

Death by Long Cycle 24/16

With a continually running clock do one 24/16 Long cycle with kb the first minute, two Long cycles on the second minute, three Long cycles on the third minute and continue in this fashion as long as you’re able. You may alternate hands as you will, but as soon as the kb touches ground the workout ends.

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Deadlift
5 @65%
5 @75%
3 @80%
3 @85%
3 @90%

9-7-5 of,
Muscle-up/Ring dip
Squat Clean 80/55

8 min cap

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CrossFit Games Openiin osallistuneille jäsenillemme järjestetään saunailta Openien jälkeen. Liity siis Openeihin, niin olet mukana myös saunaillassa! Openeihin osallistuminen maksaa 20$ ja lisätietoa saat games.crossfit.com -sivulta.