CrossFit TurkuDeadlift (3-3-3)
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“Valentine”
3 Rounds
Run 400
20 push-ups
30 DL 85 kg
(Your partner will start running and you will wait until
your valentine has completed the last Deadlift. After your friends first
round, it`s your time to hit the road while your partner rests/cheers for you.
the Wod is completed when you both have executed total of 6 six intervals.)
[youtube http://www.youtube.com/watch?v=k2J9uuU1BCY&w=420&h=315]
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Snatch (3-3-3)
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5 Rounds
12 Front squats(60kg/40)
12 Ring dips
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“Eva”
5 Rounds
800 m Run
30 Kb swing
30 Pull-ups
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[youtube http://www.youtube.com/watch?v=seqmps8gaTQ&w=560&h=315]
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“DT”
12 Deadlift (70kg/50)
9 Hang power clean (70kg/50)
6 Push press (70kg/50)
(You may apply CF SM-2012 games wod “REE TEE” rules on this one)
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In honor of USAF SSgt Timothy P. Davis,
28, who was killed on February, 20
2009 supporting operations in OEF
when his vehicle was struck by an IED.
Timothy is survived by his wife Megan
and one-year old son T.J.
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Back Squat (5-5-5)
21-15-9
Hang power Snatch (42,5kg/30)
Pull-ups
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Push Press (5-5-5)
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4 rounds
10 Burbees
15 push press 40kg/30
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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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