Category: Yleinen

Deload week

Pull-up & Bar muscle-up
skills

4 rounds alternating rounds with a partner:
6 burpee
3 bar muscle-up / chest to bar pull-up
12 front rack weighted lunges db/kb
rest

Deload week

Partner workout
Split repetitions:
60 deficit push-ups
60 ring row
60 dip
60 db row
60 one arm db split press

Deload week

Handstand skills

6 rounds for quality:
2 min row
1 min dumbbell sit-up
1 min handstand hold (wall or free)

6 min AMRAP of:
20 calorie row
20 db snatch

rest 2 minutes

6 min AMRAP of:
15 kb swing 24/16
15 toes to bar

Every 2 minutes:
1. 15 cleans at 40%
2. 13 cleans at 60%
3. 11 cleans at 80%
4. 9 cleans at 85%
5. 7 cleans at 90%

If you are unable to complete all the reps at the mark, continue to the next weight. Score is reps completed.

Test 1 RM
weighted dip

Deadlift
5-5-3-3-3-3(+)
45-55-65-75-80-87,5%

“Valentine’s day special”

Couple wod
In 20 minutes:
“Karen” + “Randy” + “Cindy”
150 Wallball 20/14
then,
75 power snatches 35/25
remaining time as many rounds of “Cindy” as possible
5 pull-ups
10 push-ups
15 squats

Split repetitions with a partner.

Thanks for the idea Reebok CrossFit 33100.

As many rounds as possible in 20 minutes:
10 weighted overhead walking lunges kb/db
8 burpees
10 weighted overhead walking lunges kb/db
8 chest to bar pull-up

5 rounds for time:
21 deadlift
15 power clean
9 front squat

50/35

5 rounds for repetitions:
1 min wallball 20/14
1 min push-up
1 min erg calories
1 min stationary weighted lunges 24/16
1 min rest