Snatch (5-5-5)
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“Hip”
5 Rounds
7 SDLHP (45kg/30)
7 Kb swing (2 pood/1.5 pood)
7 T2B
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[youtube http://www.youtube.com/watch?v=90VyvOhPmA0&w=560&h=315]
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Sunnuntai 050212
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“Nutts”
10 handstand push-ups
15 Deadlift (112,5 kg)
25 box jump (75 cm)
50 pull-ups
100 wallball (20lb)
200 double-unders
Run 400m with a 20 kg plate
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Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
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Perjantai 030212
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-Reebok CrossFit Turku weightlifting day-
Snatch
Clean & Jerk
Practice technique or find your Total on both lifts.
You can also brake the lifts into pieces and practice:
-Front squat
-OHS
-Snatch pulling
-Split snatch
-Clean pulling
-Split Jerk
-Push Jerk
-Power Jerk
-Behind neck jerk
-Snatch balance
-Dropping under the bar
etc.
On techcique go low on reps and many on rounds. (2-2-2-2-2-2-2-2-2-2-2-2)
Use light weight and concentrate on each lift.
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[youtube http://www.youtube.com/watch?v=Lqbu14xnQgs&w=420&h=315]
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Torstai 020212
Deadlift/mix grips and stand positions (tecnique)
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30 Handstand push-ups
40 Pull-ups
50 Kb swing (24kg/16)
60 Sit-ups
70 Burbees
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[youtube http://www.youtube.com/watch?v=9u1khTaPMFU&w=420&h=315]
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Keskiviikko 010202
“Nasty Girls”
3 Rounds
50 Squats
7 Muscle-ups
10 Hang power clean (60kg /40)
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Tiistai 310112
Push press/Kb jerk (technique)
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Row 1000 m
6 min one hand long cycle (24kg /12)
( One hand switch allowed. When switching the hand kb must not touch the floor or stop moving.
You may only rest at the rack position and at the overhead hold if not then fail*)
* 30 burbees
burbees are done at the end of 6 min.
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[youtube http://www.youtube.com/watch?v=i6bjk_D2H5o&w=560&h=315]
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Maanantai 300112
Back squat (technique)
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“Choose The Load”
15-12-9
Back squat
T2B
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[youtube http://www.youtube.com/watch?v=HrX0ohmu1zw&w=420&h=315]
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Sunnuntai 290112
Box is closed
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Lauantai 280112
Box is closed
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perjantai 270112
“Day before”
15 min amrap
10 wall balls (20lb/14)
8 Hang squat snatch (45kg/30)
6 Hspu
Starter:
Before you start the exercise, you must jump 100 double unders.
Clock starts when you start jumping.
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[youtube http://www.youtube.com/watch?v=ng1rkNXyh0g&w=560&h=315]
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