Crossfit Games Open WOD 12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders
30 Muscle-ups
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Categories
Categories
Keskiviikko 140312
21-15-9
Front squat (42,5kg/35)
Pull-ups
Row 500 m
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[youtube http://www.youtube.com/watch?v=aorXqDcqWco&w=560&h=315]
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Tiistai 130312
“Randy”
75 Power snatches (35kg/25)
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[youtube http://www.youtube.com/watch?v=oWL2HRDwK-c&w=560&h=315]
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Maanantai 120312
3 min of:
Burbees
3 min of:
Pull-ups
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[youtube http://www.youtube.com/watch?v=0VnmWGBycHE&w=560&h=315]
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Sunnuntai 110312
5 rounds
400 run
7 muscle-ups
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[youtube http://www.youtube.com/watch?v=X2Sr6FFdcII&w=420&h=315]
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Lauantai 100312
Fuel your engines and blast off. It`s time. This is the game day!
Crossfit games open wod #3
As many rounds as possible in 18 minutes of:
15 Box jump (24″/20)
12 Push press (52,5kg/35)
9 T2B
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[youtube http://www.youtube.com/watch?v=__p6ysSEXGs&w=560&h=315]
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Perjantai 090312
10 rounds
15 Deadlift (60kg/40)
15 push-ups
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[youtube http://www.youtube.com/watch?v=MpPac9ullIg&w=420&h=315]
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Torstai 080312
5 Rounds
7 reps of long cycle push press (16kgx2/12×1)
10 pull-ups
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Keskiviikko 070312
4 Rounds
27 Jump squat (15 cm above max reach)
20 Burpees
11 Squat cleans (65kg/42,5)
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[youtube http://www.youtube.com/watch?v=y3g-aen3s9Y&w=560&h=315]
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Tiistai 060312
Row 10 x 250 m (approx.2 min rec)
(Try to keep all efforts inside 2-4 sec.)
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[youtube http://www.youtube.com/watch?v=i6QJncSZDo8&w=560&h=315]
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