Rest day
Rest day: Recovery work and mobility
Aug 052018
Aug 042018
Dagen efter
5 rounds for time
– 500m row
– 400m run
– 100m sled push/ farmers walk (pick weight)
Aug 032018
Snatch balance
8 x 2 sets of snatch balance
Open 14.1
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
- 30 double-unders
- 75-lb. power snatches, 15 reps
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
- 30 double-unders
- 55-lb. power snatches, 15 reps
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
- 30 double-unders
- 65-lb. power snatches, 15 reps
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
- 30 double-unders
- 45-lb. power snatches, 15 reps
More info here: http://games.crossfit.com/workouts/the-open/2014
Video links:
Aug 022018
Rest day
Rest day: Recovery work and mobility
Aug 012018
OHS
Overhead squats 5 x 5
Kyykkyy ja roikkumista
7min amrap of
3 front squats 60/40kg
3 T2B's
6+6…
9+9…
12+12…
Jul 312018
Push press + Split jerk
8 sets of
push press + split jerk (1+1)
combo.
Bring your barbell to the slaughter
For time
21 thrusters 42,5/30kg
42 kb swings 24/16kg
21 push presses
42 kb swings
21 push jerks
42 kb swings
Jul 312018
Lauantaina 4.8 Westendissä on kesäkisojen johdosta vähän lyhyempi päivä, eli WOD klo 10-11 ja Open Gym klo 11-12.
—-
Jul 302018
10 x E2MOM of lunges and pull-ups
10 x e2mom of
– odd: 10+10 walking lunge (bar on the back)
– even: 8-10 kipping pull up
It's not fran, but will probably feel like it
21-15-9 reps of
– deadlift 100/70kg
– cal row/ assault bike
Jul 292018
Rest day
Rest day: Recovery work and mobility
Jul 282018
Power cleans
6 sets of 3 power cleans. Regrip between reps, no touch and go's.
Partner amrap
16min amrap with partner, you go I go
– 3 hang clean 60/40kg
– 3 front squat
– 3 thruster
– 10/8 cal row
One partner finishes the whole set before the other goes.
CFEG: Handstand 2807
Practice handstand for 30min:
1) 2 Around the box (alt/360)
2) 3×8 Weight sift floor/db/parallets
3) 3x10m HS walk
CFEG: Pull-up's and HSPU
5 Rounds of:
8-10 pull-ups (rx: rings)
8-10 DB press / strict HSPU
So as superset. Rest 2min between rounds.