Category: Yleinen

Clean&Jerk (Deload week)
2-2-2-2-2

Death By Clean & Jerk (40% from max lift)

Resistance run
4 x 20m

“Napoleon”
12 min AMRAP
400m Run
Max rep Toes 2 Bar

A General Philosophy for the Development of Weightlifters

BOX CLOSED
Happy mothers day!

Mobility Work:
2 min Side Split
2 min Pike Stretch
2 min Middle Split
2 min Bridge Up

How to follow Regionals

60 meter intervall test

Partner 3 rounds for time:

200m farmers carry (2x20kg/2x10kg)
If you drop the plates, do 5 push-ups
(Both go 3 rounds, one rests while other goes for the farmers carry)

How to follow Regionals

“We should not judge people by their peak of excellence; but by the distance they have traveled from the point where they started.”
-Henry Ward Beecher

Turkish get-up (both hands)
1-1-1-1-1

For Time:
30 Power Cleans (1,25 x body weight)

CrossFit -Starting diet

Find your 1 Rep max Snatch for the day

Partner 7 min AMRAP

7 Power Snatches 50/30 kg
(One rests while other snatches)

“Quality is not an act, it is a habit.”
-Aristotle

(Ring) Handstand Progression

“Chelsea”

Each minute on the minute for 30 min:
5 Pull-ups
10 Push-ups
15 Squats

“Without hard work, nothing grows but weeds.”
-Gordon B. Hinckley

Omega-3
Athletes

Double Under progress

Deadlift
3-3-3-2-2-1-1

For time:

Row 500m
Rest as needed
Row 500m

“Things do not happen. Things are made to happen.”
-John F. Kennedy

Power Athlete Diet @CrossFit Football

15 min modified
“Moore”

Complete as many rounds in 15 minutes as you can of:
Rope Climb, 1 ascent (without legs)
Run 400 meters
Max rep Handstand push-up

“Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.”
-Courtesy of CrossFit Inc

The “Whole-Man Consept”

Hip Mobility

Front Squat
4-4-3-3-2-2-1-1

For Distance:
Tabata Car Push

“From the errors of others, a wise man corrects his own.”
-Publilius Syrus