060223 MAANANTAI
"CF Open 16.5"
21-18-15-12-9-6-3 reps for time of:
Thrusters 42,5/30
Bar over burpees
070223 TIISTAI
Deadlift
4 x 8 @60-70%
070223 TIISTAI
For time
2 rounds
15 deadlift 100/70
20 toes to bar
2 rounds
25 deadlift 80/55
30 sit-up
080223 KESKIVIIKKO
3 rounds
3min AMRAP
15/12 cal row
12 db hang c&j 22.5/15
1min REST
3min AMRAP
12 db snatch 22.5/15
8 weighted box step overs 22.5/15
1min REST
090223 TORSTAI
Find 2RM of
weighted pull-up or
every 2min for 4 rounds
unbroken set of strict pull-ups
(target 4-10 reps)
090223 TORSTAI
Every 3min for 5 rounds
10 – 8 – 6 – 4 – 2 bench press 80/55
after each set perform unbroken
set of push-ups
100223 PERJANTAI
Every 2min for 4 rounds
3 hang power clean @70-80%
Every 2min for 4 rounds
Clean pull + power clean + hang squat clean @75-85%
3 rounds
15 barbell side bends
6-10 barbell rollouts
rest as needed
110223 LAUANTAI
WOD-liiga
laji 2
120223 SUNNUNTAI
CF Open 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans 60/40 (scaled 42,5/25)
25 toes-to-bars
50 double-unders
13 squat cleans 82,5/52,5 (52,5/35)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans 102,5/65 (60/42,5)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans 125/80 (70/52,5)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans 142,5/92,5 (82,5/62,5)
Stop at 20 minutes.