4 Rounds
27 Jump squat (15 cm above max reach)
20 Burpees
11 Squat cleans (65kg/42,5)
———
[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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Maanantai 050312
10 min amrap
2 C&J (85kg/55)
2 Rope climbs
———
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Sunnuntai 040312
“Squat happens”
Choose one of the following squats and follow the rep scheme of 5-5-5-5-5
Back squat
Front squat
Overhead squat
(Deload or use heavy sets)
(After 10 min of the squat chosen, you go 1 round of barbell Tabata squats.
You have to choose between the two “remaining” squats from the list.)
Your score is the least amount of reps performed from the rounds.
———
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Lauantai 030312
CrossFit Games Open 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
———
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Perjantai 020312
“Filthy fifthy”
50 box jump (60cm/50)
50 Jumping pull-ups
50 Kb swings (1 pood)
50 Walking lunges
50 K2E
50 Push Press (20kg/15)
50 Back extensions
50 Wall ball (9kg/6)
50 Burbee
50 DU
[youtube http://www.youtube.com/watch?v=2utHH6NpMjw&w=560&h=315]
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Tostai 010312
Crossfit Games Open WOD # 2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 kg/20 Snatch, 30 reps
60 kg/35 Snatch, 30 reps
75 kg/45 Snatch, 30 reps
95 kg/55 Snatch, as many reps as possible
———
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Keskiviikko 290212
Weighted pull-ups 1-1-1-1-1-1-1 reps
———
[youtube http://www.youtube.com/watch?v=QCIxIfFvjDE&w=560&h=315]
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Tiistai 280212
3 Rounds
Row 300m
20 wall ball (20lb/14)
10 pull-ups
———
[youtube http://www.youtube.com/watch?v=ja_PMJ5BOYI&w=560&h=315]
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Maanantai 270212
3 Rounds
15 Ohs (42,5 kg/30)
15 T2B
———
[youtube http://www.youtube.com/watch?v=wjuULPqI-WY&w=420&h=315]
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