”Marston”
20 min Amrap
1 Deadlift @150/100 (~85%)
10 T2B / K2E
15 Bar Over Burpee
Gymnastic Accessory
3 Rounds
8-12 Ring Dip / Bench Dip / Narrow Push Ups
+ Max Rep Strict Pull Ups or Banded Pull Ups / Ring Rows (Goal is 8+)
30-45 Sec Shoulder Taps / Hs Hold /Double KB Overhead Hold
+ Max L-Hang
KEVYT VIIKKO MAANANTAI Snatch technique – myös painonnostossa TIISTAI Clean technique KESKIVIIKKO Back Squat + Box Jump 6x 1+2 Räjähtäviä toistoja! 4 rounds for quality 10 Double KB Overhead Squat 30 Double Under / 10 Triple Under TORSTAI Kipping 14min liikettä, rauhallinen tahti 10 KB Windmill 10 1-legged Deadlift 5 Strict Toes to Bar PERJANTAI…
Parin kanssa 40 min window 20 rounds For Time (1 Vuorotellen) 5 Bar Facing Burpees 3 C2B / Pull Up 1 Deadlift @160/120 (85%) 20 Rounds For Time (1 Vuorotellen) 5 Wallball (12/9kg) 3 Hspu 1 Power Clean @100/65 *Loppuaika max rep STOH @70/45 C2B scale — > Pullup scale –> Jumping C2B scale –>…
3 – position Power Clean Every 2 Min x 6 sets 1 Hi hang power clean + 1 Hang Power Clean + 1 Power Clean @moderate (~70% clean maxista) Metcon 15 – 12 – 9 HPC Stoh Bar Over Burpee 12 min Cap
Clean 1RM Back Squat 1RM
Sulatustanssit osa 1/3 12 Days Of Joulukinkku a’la CF SLN 1. Squat Clean @60/40 (jos söit suklaata niin 70/50) 2. Hang Power Clean 3. HsPu / Push Press 4. Deadlift 5. Pull Up / Ring row 6. Knees to elbow / V-Up 7. Sit Up 8. Push Up 9. KB Swing 10. Goblet Lunge 11….
MA 11.5.2015: Power Clean + Hang Clean 5x 1+2 4x 1min ON, 30s OFF Max reps Thruster TI 12.5.2015: Handstand 12min AMRAP: 3 Strict Pullup 6 Strict Ring Dip 9s L-Hang KE 13.5.2015: Front Squat 5-5-3-3-1-1 15min On the minute: 1: Row 2: Burpee 3: KB Snatch 4: Situp 5: Lepo TO 14.5.2015: Push Press…