13.11.2014

Push Press + Split Jerk 5x 2+3 12min AMRAP: Parin kanssa, 1 kierros vuorotellen 6 Clean & Jerk 8 Toes to Bar

Squat Progression part 6 Front Squat + Back Squat 4 + 8 @80% Front Squat Max x 3 sets *rest 3 min 2 min On 1 min Off x 5 20 Box Jump Overs + Max Rep pC@pJ @50-85% 1 kierros @50/30 50% 2 kierros @60/40 60% 3 kierros @70/45 70% 4 kierros @80/50 80%…

For Time 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Push Press Bar Facing Burpees Back Squat @60/40 Tanko maasta 30 min cap      …

Parin kanssa 100 Box Jump Over 50 Power Clean 100 Partner Wallball 50 Push Jerk 100 Partner Wallball 50 Power Snatch 100 Box Jump over Rx = 60 / 40 40 min cap

”Deload Week” Tempo Back Squat 6 x 2 (5 s alas, 2 s stoppi)   Tabata x 16 (8min) 1) Air Squat 2) DU 20 Sec Air Squat 10 Sec lepo 20 Sec Du 10 Sec lepo 20 Sec Air Squat jne…

¨CrossFit Savonlinna Soutu¨ For Time 3:n Joukkueissa 1000 / 660 Cal Row Split every 30 Sec 45 min Cap 2 Naista + 1 Mies = 770Cal 2 Miestä + 1 Nainen = 880 Cal