“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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Category: Yleinen
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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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Torstai 151211
Categories
Keskiviikko 141211
Rest Day
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WOD From the main site
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[youtube http://www.youtube.com/watch?v=FD_85MAG6YA&w=560&h=315]
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Tiistai 131211
Push Press
5-5-5
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5 Rounds
5 x “Heavy” PushPress (70% 1rm)
10 x Front Squat (samalla painolla)
L-Sit 30 sek
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[youtube http://www.youtube.com/watch?v=h6oQLMcTGTo&w=420&h=315]
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Maanantai 121211
Squat Clean
5-5-5
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8 rounds for max reps
20 seconds deadlift (85kg)
10 seconds rest
20 seconds burpees
10 seconds rest
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[youtube http://www.youtube.com/watch?v=zHIFxyFef64&w=420&h=315]
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Sunnuntai 111211
Sali kiinni. Kiitokset pikkujouluista toivottelee Reebok CrossFit Turun koutsit
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[youtube http://www.youtube.com/watch?v=BzlJ_xDzmdg&w=560&h=315]
Categories
Lauantai 101211
CrossFit Total II
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Post total weight lifted.
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[youtube http://www.youtube.com/watch?v=hXo-qdtlpdA&w=560&h=315]
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Perjantai 091211
FLEXIBILITY and SKILL session
(include: Leg Swings, Pistols with Roll, High Box Jump)
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[youtube http://www.youtube.com/watch?v=ndZ2mDtcsTM&w=560&h=315]