Push Press (5-5-5)
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4 rounds
10 Burbees
15 push press 40kg/30
Ring progression
Practice:
Skin the cat
Ice cream maker
muscle-ups
Lowers from inverted hang
Ring handstands
etc.
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Row 500 m Max eff.
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[youtube http://www.youtube.com/watch?v=xe0Z-g8RumM&w=420&h=315]
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Deadlift (5-5-5)
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Amrap 10 min
12 Deadlift (50kg/35)
9 front squat (50kg/35)
6 thrusters (50kg/35)
Finisher:
1 Round of Tabata. (Movement will be announced at the box.)
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[youtube http://www.youtube.com/watch?v=T6yWDrbbfH0&w=420&h=315]
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Snatch (5-5-5)
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“Hip”
5 Rounds
7 SDLHP (45kg/30)
7 Kb swing (2 pood/1.5 pood)
7 T2B
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[youtube http://www.youtube.com/watch?v=90VyvOhPmA0&w=560&h=315]
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“Nutts”
10 handstand push-ups
15 Deadlift (112,5 kg)
25 box jump (75 cm)
50 pull-ups
100 wallball (20lb)
200 double-unders
Run 400m with a 20 kg plate
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Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
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-Reebok CrossFit Turku weightlifting day-
Snatch
Clean & Jerk
Practice technique or find your Total on both lifts.
You can also brake the lifts into pieces and practice:
-Front squat
-OHS
-Snatch pulling
-Split snatch
-Clean pulling
-Split Jerk
-Push Jerk
-Power Jerk
-Behind neck jerk
-Snatch balance
-Dropping under the bar
etc.
On techcique go low on reps and many on rounds. (2-2-2-2-2-2-2-2-2-2-2-2)
Use light weight and concentrate on each lift.
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[youtube http://www.youtube.com/watch?v=Lqbu14xnQgs&w=420&h=315]
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Deadlift/mix grips and stand positions (tecnique)
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30 Handstand push-ups
40 Pull-ups
50 Kb swing (24kg/16)
60 Sit-ups
70 Burbees
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[youtube http://www.youtube.com/watch?v=9u1khTaPMFU&w=420&h=315]
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Push press/Kb jerk (technique)
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Row 1000 m
6 min one hand long cycle (24kg /12)
( One hand switch allowed. When switching the hand kb must not touch the floor or stop moving.
You may only rest at the rack position and at the overhead hold if not then fail*)
* 30 burbees
burbees are done at the end of 6 min.
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[youtube http://www.youtube.com/watch?v=i6bjk_D2H5o&w=560&h=315]
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Back squat (technique)
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“Choose The Load”
15-12-9
Back squat
T2B
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[youtube http://www.youtube.com/watch?v=HrX0ohmu1zw&w=420&h=315]
Remember to Post Times, Rounds, Loads and Comments