Supersets3 supersets of: 10-20 dumbbell bench press 10-20 barbell row/ ring row/ inverted ring row - three second eccentric rest 2-3min between rounds AMRAP15AMRAP15 15 box jump over max effort L-sit/ L-hang 40m sandbag/ d-ball/ [...]
Overhead Squat6 x 4 overhead squat - leave 1-2 reps in the tank - rest 3min btw sets Quality work3 rounds for quality 10-15 good morning or ghd back extension 10-20 + 10-20 front foot [...]
LepopäiväRest day - what did you do?
Supersets5 x E3MOM as supersets: 6 strict pull up (leave 2-3 reps in the tank) 10-12 double db rear deltoid fly EMOM16EMOM16 1. 15sec max effort bike/row/ski sprint 2. 20m max effort sled sprint 3. [...]
Supersets3 supersets of: 10-15 barbell press 15-20 + 15-20 db walking lunge - three second eccentric rest 2-3min between rounds MetconFor time: 30 back squat 70/50kg 500m row 20 back squat 400m row 10 back [...]
High hang power snatch7 x 3 high hang power snatch Snatch balance7 x 2-3 snatch balance
LepopäiväRest day - what did you do?
Crossfit Games Open 24.3RX All for time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups Time cap: 15 minutes [...]
LepopäiväRest day - what did you do?
Deadlift6 x 2-4 deadlift add weight until heavy Metcon5 rounds of 8 devils press (pick weight) 40m sled push rest as needed between rounds
Partner metconAMRAP 35 (YGIG per round): 15/12cal erg 12 air squat 9 V-up 6 pull up 3 hspu
High hang power clean6 x 4 high hang power clean Metcon3 rounds for time: 10 t2b 10 clean 60/40kg advanced can do 70/50kg Tc 7min
LepopäiväRest day - what did you do?
Push jerk8 x 4-6 push jerk - leave a few reps in the tank Metcon3-4 rounds for time with two dumbbels: 25 db hang power clean 45/35lbs 20 db shoulder to overhead 15 db box [...]
Open 24.2As many rounds and reps as possible in 20 minutes of: 300-meter row 10 deadlifts 50 double-unders ♀ 125 lb (56 kg) ♂ 185 lb (83 kg) ———————————————— Scoring: 300m row = 30 reps [...]
LepopäiväRest day - what did you do?
Liikepari6-8 x E2MOM 6-8 front squat 80/50kg + 6-10 burpee advanced can clean the first rep MetconFor time: 50 t2b - do two wall climbs every time you let go of the bar - advanced [...]
AMRAP30 with partnerAMRAP30 (YGIG per round): 18 double db deadlift 22,5/15kg 15 box jump 12cal erg 9 push up
Hang snatchhang snatch 3RM of the day AMRAP8AMRAP8 3 ohs 60/40kg 1-2-3-… c2b - barbell from the ground