051112 Понедельник

A. OTM 10

 2 Clean and Jerk

B. Build to 5RM TnGo Dl in 10 mins

+

For time :

10,9,8,7,6,5,4,3,2,1 reps of :

Dl 80kg

Ring push ups

C. FLR on rings accumulate 5 mins.

311012 Среда

Олег/Нияз

A. 3Position PSnatch for 15 min.

Focus on technique, not on moving big weight.

B. OHS 5,5,3,3,3. 

+

For time :

400m run

21 pull ups

12 thrusters 40kg

400m run

15 pull ups

9 thrusters 40kg

400m run

9 pull ups 

6 thrusters 40kg

C. 12 V-ups x10 sets; rest 15 sec

291012 Понедельник

A. BSquat - 5,3,1,5,3,1; rest 3 min.

B. PPress @ 11x1 ; 2,2,2,2; rest 2 min.

+

 12 min AMRAP

3 wall walk

6 burpees

9 KB swing 24kg

12 box jump 60sm

Results:
A. 90/105/120/90/110/130PR!!
B. 40/5;50/3;60/2 x 2;65/2;70/2.

241012 Среда

A. Clean - 1.1.1 x 5; rest 2 min.
+
 OTM x 6
3HSCl + 6 HRPU
Rest 3 min
+
OTM  x 6
3 burpee
6 KB SDLHP 32kg
Rest 3 min
+
10 K2E
Rest 30 sec
20 Sit ups
Rest 30 sec
Sorensen hold 1 min
Rest 30 sec
x3

221012 Понедельник

A. back squat @ 3011; 8-10 x 3rest ;90 sec

B. amrap - 1 strict chin ups @ 1111; 3 sets; rest 90 sec.

+

3 sets:

10 KBS moderate weight

Row 90 sec @ 90% effort

rest 2 min walking

+

3 sets:

15 back extensions

AMRAP Double Unders / singles in 90 sec

rest 2 min walking 

+

FLR on floor - accumulate 3 min

191012 Пятница

For time:

Row 1000m

50 kb swing 24kg

10 burpees

Row 500m

50 pull ups

10 burpees

400 m run

50 SDHP 24kg

10 burpees

Row 500m

50 wall balls

10 burpees

Row 1000m

171012 Среда

A1.  Back Squat @ 30x1; 4-6reps; rest 20 sec;
A2. Pull ups 12 x 4; rest 3 min.
+
OTM x 8
Odd min. 8 KBS 32kg
Even min 8 box jump 70sm
Rest 4 min
OTM x 10
Odd min. 20 sit up
Even min. Side bridge; 30sec e/s

151012 Понедельник

1.
 OTM for 10 min
Even min 10 DL 70kg
Odd min.   10 push ups

2.
 AMRAP in 20 min,
20 pull ups

20 calorie Row

20 wall ball
20 sit ups

Results:
1. Rx'd 
2. 3 rounds

121012 Пятница

A. clean and jerk - 20 min tech work

(work on what you need most - volume at loads, TnG, set up and jerk position, foot position, etc...)

B1. Thruster TnG x 8; rest 60 sec - add per set - NO pauses!

B2. Wtd Pronated Grip Chin Ups @ 21X0; 2-3 x 4; rest 3 min

C1. BarBell walking lunges - 12 tough steps total; rest 10 sec

C2. AMRAP Dips strict unweighted in 90 sec; rest 1 min x 4

101012 Среда

Photo from the CrossFit Games Gallery

20 Mins Snatch

Work on technique 

——

25-20-15-10-5 Pull ups

50-40-30-20-10
Wall ball

081012 Понедельник

BPress - 1RM

Press 15-20 (-2); for max reps the same weight .

4 sets:

Row 350 m

21 Kettlebell Swings 16kg

12 Pull Ups

5 Ground to Overhead 20kg

5 Burpees

Rest 5 min b/t sets

031012 Среда

Strength 

DL
5,5,3,3,3.

WOD

"Burn Baby Burn"

100 DU

90 Abmat Sit Ups

80 Air Squats

70 KB Swings 24kg

60 Push Ups

50 Walking Lunges

40 Knees to Elbows

30 Burpees

20 Pull Ups

10 Dips