Snatch
5-3-1
———
5 Rounds
15x Power snatch (40kg)
Row 250m
———
[youtube http://www.youtube.com/watch?v=CRD8AUg2ApE&w=560&h=315]
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Category: Yleinen
Categories
Torstai 291211
Deadlift
5-3-1
———
21-15-9-15-21
Wall ball shots (20/14)
2-4-6-4-2
Wall Climb
———
[youtube http://www.youtube.com/watch?v=obdd31Q9PqA&w=420&h=315]
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Keskiviikko 281211
10 Min Amrap
6x Knees 2 elbows
9x Push ups
12x air squat
Rest 3 Min
5 min Amrap
4x KB swing 32/20 kg
6x Box jump 30″/24″
———
[youtube http://www.youtube.com/watch?v=ShFAeNdiEiA&w=560&h=315]
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Tiistai 271211
Push Press
5-3-1
———
5 rounds
Run 200m
10 Overhead Squat (42,5/30 kg)
Run 200m
10 Push Press(42,5/30 kg)
———
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[youtube http://www.youtube.com/watch?v=S21wtEVDvEU&w=420&h=315]
Courtesy of CrossFit Inc.
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Maanantaina 261211
“Tapsan Tahdit”
5 rounds
2 Muscle Ups
4 Handstand Push-Ups
6 Power Cleans 80/50 kg
———
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Sunnuntai 251211
“Cinderella”
AMRAP 20
5 Thrusters 50/35 kg
10 Pull-Ups
15 KB Swings 24/16 kg
———
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Lauantai 241211
Viikolla 51 ja 52 EI OLE ILMAISIA KOKEILUJA (katso aikataulut ja tuntikuvaus)
———
Weighted pull-ups
3-3-3
Weighted dips
3-3-3
———
3 rounds
15 Hollow Body rocks
15’s Back Lever
45’s handstand Hold
(not a timed workout)
———
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Perjantai 231211
Snatch
3-3-3
———
400m run
21x KB right hand snatch (16/8 kg)
21x KB left hand snatch (16/8 kg)
400m run
15x KB right hand snatch (16/8 kg)
15x KB left hand snatch (16/8 kg)
400m run
9x KB right hand snatch (16/8 kg)
9x KB left hand snatch (16/8 kg)
———
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[youtube http://www.youtube.com/watch?v=tk9MogjNas4&w=560&h=315]
Courtesy of CrossFit Inc.
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Torstai 221211
Deadlift
3-3-3
———
“Run Forest Run”
200m Run
10x Chest To Bar Pull-up
30x Deadlift (100/60kg)
400m Run
10x Chest To Bar Pull-up
20x Deadlift (100/60kg)
200m Run
10x Chest To Bar Pull-up
10x Deadlift (100/60kg)
400m Run
———
[youtube http://www.youtube.com/watch?v=XvM8aY1_tfI&w=560&h=315]
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Keskiviikko 211211
“JM-006 Wood Chipper”
50 Double Under
50 Sit ups
50 Kb Swings 1.5 pood
50 Burpee
50 Wall ball
50 Air Squat
———
[youtube http://www.youtube.com/watch?v=4XMhDEnO9rg&w=560&h=315]
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