“Cinderella”
AMRAP 20
5 Thrusters 50/35 kg
10 Pull-Ups
15 KB Swings 24/16 kg
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Category: Yleinen
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Lauantai 241211
Viikolla 51 ja 52 EI OLE ILMAISIA KOKEILUJA (katso aikataulut ja tuntikuvaus)
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Weighted pull-ups
3-3-3
Weighted dips
3-3-3
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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
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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
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“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
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[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
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[youtube http://www.youtube.com/watch?v=4XMhDEnO9rg&w=560&h=315]
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Tiistai 201211
Push Press
3-3-3
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5 Rounds
30 DU
20 Pull Ups
10 HSPU
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Maanantai 191211
Squat Clean
3-3-3
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21-15-9
Hang power clean 60 kg
Toes 2 bar
Push up
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Sunnuntai 181211
“Rocky IV”
4 Rounds
40 Jump Rope (single)
4 One hand burpee
40 Jump Rope (DU)
4 heavy deadlift (85%)
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[youtube http://www.youtube.com/watch?v=W8xHjC27YvM&w=420&h=315]
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Lauantai 171211
Viikolla 51 ja 52 EI OLE ILMAISIA KOKEILUJA (katso aikataulut ja tuntikuvaus)
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Weighted pull-ups
5-5-5
Weighted dips
5-5-5
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3 Rounds
10 x Clean&Jerk (40%)
3 x Muscle up
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Perjantai 161211
Snatch
5-5-5
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15 AMRAP
5 x Sumo deadlift HP (42,5kg)
9 x Sit up
13 x Wall ball shots
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[youtube http://www.youtube.com/watch?v=aUaInS6HIGo&w=560&h=315]
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