Deadlift
5-5-5
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22-16-10
Deadlift (Use 50% of 1RM.)
Bar facing burpees
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Keskiviikko 110112
4 Rounds
Run 200m
25x Push up
Run 200m
20x KB Swing (24/16)
Run 200m
15x burbee
Run 200m
10x Pull ups
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Courtesy of CrossFit Inc.
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Tiistai 100112
Weighted pull-ups
5-5-5
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12 min AMRAP
12x Ball Slams
8x Toes 2 bar
5x Handstand push-up
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Courtesy of CrossFit Inc.
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Maanantai 090112
“Jackie”
1000m Row
50 Thruster 20/15kg
30 Pull-ups
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[youtube http://www.youtube.com/watch?v=X1R06n-8jZc&w=560&h=315]
Courtesy of CrossFit Inc.
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Sunnuntai 080112
“Godzilla” = King Kong * 0,7 for 15min
1 x 144 kg deadlift
2 x Muscle-Up
3 x 80 kg Squat Clean
4 x HSPU
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Lauantai 070112
KAREN
150 Wall-Ball Shots (9/6kg)
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[youtube http://www.youtube.com/watch?v=TC2FmcPH64o&w=420&h=315]
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Perjantai 060112
Snatch (technique/week4)
5-5-5
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ISABEL
30 Reps For Time
Snatch (60/42,5kg)
Compare your score
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[youtube http://www.youtube.com/watch?v=IgAE9XJVIlk&w=560&h=315]
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Torstai 050112
Deadlift (technique/week4)
5-5-5
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ANNIE
5 Rounds
50-40-30-20-10
Double Unders
Sit-Ups
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[youtube http://www.youtube.com/watch?v=pveMnjfpuhs&w=560&h=315]
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Keskiviikko 040112
10x C&J (75/50kg)
20x Burbee
30x KB Swing (32/20kg)
20x MB squatclean (20/14lb)
10x KB SDHP (32/20kg)
60x Sit Ups
10x KB SDHP (32/20kg)
20x MB squatclean (20/14lb)
30x KB Swing (32/20kg)
20x Burbee
10x C&J (75/50kg)
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[youtube http://www.youtube.com/watch?v=mMi_U49yJoE&w=560&h=315]
Courtesy of CrossFit Inc.
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Tiistai 030112
Push Press (technique/week4)
5-5-5
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Run 4.5 KM
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Muistakaa heijastimet!
Näytä suurempi kartta
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