Skill
Muscle up
Wod
Every 3 min for 15min
2-6 MU
10 Hang Power Clean (35/50kg)
20 WB
GO FAST!!
Skill
Muscle up
Wod
Every 3 min for 15min
2-6 MU
10 Hang Power Clean (35/50kg)
20 WB
GO FAST!!
Strength
Deadlift
5×3
No touch and go. Re grip each lift
Wod
3 rounds
Run 300m
15 DL (100kg/70kg)
WOD
30min fot quality
WB x60
DU x60
Sit up x60
Kb swing x60
Row/AB 60cal
Lepo/rästi/mobility
Mobility 7.30 & 18.30
Strength
Buil to a heavy
Clean + hang clean + jerk
in 12 minutes
Crossfit Games Open WOD 13.4
7min AMRAP
3 Clean & Jerk
3 T2B
6 Clean & Jerk
6 T2B
9 Clean & Jerk
9 T2B
Continue this pattern until the time cap.
Wod salvosenmäellä.
Liukuvat lähdöt klo. 11-15.
WOD
5min emom
Thruster x3
5min emom
Thruster x2
5min emom
Thruster x1
3rnds for quality
Weighted sit ups x15
Russian twist x20
Leg rises x20
Lepo/rästi/mobility
Mobility 7.30 & 18.30
WOD
On the min for 40min
1. 12-14 walking lunge (2x db/kb)
2. 2-4 rope cliimb
3. 10-15 box jump
4. 45s row/AB
5. Rest
-same pace start to end
Snatch + Hang Snatch
WOD
12min Amrap
4 Bar MU
8 Squat Snatch
4 Bar over Burpee