Mar 312014
 

Weighted pull-up / weighted chest-to-bar pull-up. Find your 1 rep max of the day.

Floor press / bench press 10×3. Narrow grip.

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For time:

  • Row 250m
  • Run 400m
  • Row 750m
  • Run 800m
  • Row 750m
  • Run 400m
  • Row 250m

Rest 2 minutes between intervals. Go fast but not “all out”. Keep the same pace in all intervals.

 Posted by at 19:40
Mar 302014
 

5x (halting snatch deadlift + snatch pull + power snatch + snatch balance)

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10 rounds for time:

  • 1 x snatch (75% of 1RM)
  • 5 x box jump (75cm)
  • 8 x pistol squat

1 failed snatch = 10 burpees after the workout.

—–

 Posted by at 19:31
Mar 282014
 

CrossFit Games Open workout 14.5

MEN – includes Masters Men up to 54 years old

21-18-15-12-9-6-3 reps for time of:

WOMEN – includes Masters Women up to 54 years old

21-18-15-12-9-6-3 reps for time of:

MASTERS MEN – includes Masters Men 55+

21-18-15-12-9-6-3 reps for time of:

MASTERS WOMEN – includes Masters Women 55+

21-18-15-12-9-6-3 reps for time of:

 Posted by at 21:47
Mar 272014
 

Lauantaina ohjelmassa on CFGames Open workout 14.5, ja seuraava lepopäivä on sunnuntaina.

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Overhead squat 3×5. Stay below your 5RM.

Hip thrust 2×10 or hip extension 2×15

—–

For time:

 

  • 30 x toes to bar
  • 800m run or 1000m row
  • 50 x wall ball

 

—–

 Posted by at 20:19
Mar 232014
 

Deadlift 3×8. Advanced athletes may use variations (sumo deadlift, snatch deadlift…) Focus on quality and stay below your 8RM!

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7 min AMRAP:

  • 7 x dumbbell snatch (left arm)
  • 7 x pistol squat (left leg)
  • 7 m walking lunge (dumbbell in front rack)
  • 7 x dumbbell snatch (right arm)
  • 7 x pistol squat (right leg)
  • 7 m walking lunge (dumbbell in front rack)

—-

Cool down: 1000m light run

 Posted by at 19:54
Mar 222014
 

Floor press / Bench press 7×5. Narrow grip.

Dragon flag 3×10

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12 minutes for quality:

  • 15 x supine ring row
  • 15 x diamond push-up
  • 3 x wall climb

Unbroken sets. Time is not an element on this WOD.

 Posted by at 20:51