Deload week
Strict toes to bar,
3 sets of max effort
3 Rounds for time:
10 Ring row
10 Power clean 60/40
10 Bar over jumps (over and back equals 1 rep)
Shirts don’t lie? It says lazy and calm…
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Category: Yleinen
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181013 Perjantai
Deload week
Sots Press
5-5-5-5-5
For time:
30-20-10
Wallball 20/14
Target Burpees ~15cm
10-20-30
Ring dip demo, Saara
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171013 Torstai
Deload week
Good Morning
5-5-5-5-5
For time:
1000m Row
1000m Run
Time to go..
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161013 Keskiviikko
Deload week
Clean work:
5 sets:
3-position clean
Hi-hang, Hang, Below knee
For time:
21-15-9
Push-up
Sit-up
Pull-up
Squat
Marko K. Deadlift
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151013 Tiistai
Deload week
Push Jerk
5-5-5-5-5 (light and technical)
Core work:
3 rounds for quality:
20 Hollow rock
20 Arch rock
Shoulder Rehab and mobility
Outlaw Parabellum Camp @ CrossFit Lappeenranta. From left to right: Tuomo, Mike Poppa, Gise, Spencer Arnold, Michael Winchester, Aleksi, Saara, Colm O’Reilly, Rudy Nielsen.
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141013 Maanantai
Deload week
Snatch work:
Snatch complex
3-position
Hip-Hang-Below knee
Every minute on the minute for 10 min:
Hang Snatch + 2 OHS @40%
5 Burpees
http://youtu.be/C6m4_0Sb-Sk
This happened in Outlaw Camp @ CrossFit Lappeenranta. All in good fun, but do not try this at h… well.. anywhere 😉
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121013 Lauantai
Overhead Squat
Find 5RM
7 Min AMRAP of,
14 Overhead squat 45/30
7 Burpee pull-up
http://youtu.be/iYewnbS2Meo
495 lbs Clean & Jerk in slow motion
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111013 Perjantai
Snatch deadlift
5-5-5-5-5
4 Rounds:
300m Run
30 sec Plank hold
15 Ring row
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101013 Torstai
7 Rounds for time:
7 Deadlift 115/80
7 Ring dip
7 Toes to bar
Cap: 12 min
Hook grip tape by Froning Jr.
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091013 Keskiviikko
Handstand push-ups
10!
Use deficit to make reps harder as you go
3 Rounds:
20 Double under
20 KB Swing 32/24