Author: The Black Book

230318 Perjantai

Post author By The Black Book
Post date March 23, 2018

CrossFit Games Open

Workout 18.5

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

Men use 100 lb.
Women use 65 lb.

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

You can check out the Open announcement here.

Video standards

Yleinen

220318 Torstai

Post author By The Black Book
Post date March 21, 2018

DELOAD WEEK

Snatch waves
On the minute
4 rounds:
40-50-60-70%

Katleena K.

Yleinen

210318 Keskiviikko

Post author By The Black Book
Post date March 20, 2018

DELOAD WEEK

12 seconds work 18 seconds rest
8 rounds per movement
60 seconds rest between movements
row calories
hinge row
back extension
kb swing

RCFT NEWS

Pääsiäisen aikataulut 2018

Post author By The Black Book
Post date March 20, 2018

Perjantai 30.3. Open gym -treeni
Lauantai 31.3. normaali lauantain aikataulu
Maanantai 2.4. WOD klo 10:00 ja 11:00 (lisätunneille mahdollisuus)

Hyvää Pääsiäistä!

Yleinen

200318 Tiistai

Post author By The Black Book
Post date March 19, 2018

DELOAD WEEK

Technique
handstand walks

On the minute for 15 minutes:
1. 10m handstand walk
2. 10 (5/5) one-arm ring row
3. 10 second L-pull-up
4. 10 weighted sit-up
5. rest

Oona L.

Yleinen

190318 Maanantai

Post author By The Black Book
Post date March 18, 2018

DELOAD WEEK

Technique
Pull-ups

For quality:
With a partner
60 man makers
alternating reps

Henry R.

Yleinen

170318 Lauantai

Post author By The Black Book
Post date March 16, 2018

As many repetitions as possible in 7 minutes of:
7 Push-press
18 Deadlift
85/60

Monkku 18.2

Yleinen

160318 Perjantai

Post author By The Black Book
Post date March 16, 2018

CrossFit Games Open

Workout 18.4

You can check out the Open announcement here.

Video standards

Yleinen

150318 Torstai

Post author By The Black Book
Post date March 14, 2018

1st min 1 clean & jerk
2nd min 2 clean & jerks
3rd min 3 clean & jerks
4th min 1 clean & jerk
5th min 2 clean & jerks
6th min 3 clean & jerks
7th min 1 clean & jerk
and so on for 15 minutes.

start from 50% and build up to 80%.

Rami J. 18.1