Perspiraatiokiertoa
6 x 3min amrap / 3min rest, alternating between
A:
5-8 strict pull-ups / c2b's
12 kb swing s32/24kg
20 du's
B:
5-8 strict bw dips
12 db snatches 45/35lbs
15 air squats
Author: Antti Akonniemi (CrossFit Herttoniemi)
Back squats
Back squats, 4 x 8 e3mom.
By now in some sick way you're starting to like lunges
10min emom alternating between
– 8+8 single db overhead walking lunge
– 20-30 russian twist with medball
Power clean doubles
Power cleans up to a heavy double.
Wanna go really heavy? We'll we ain't stopping you this time!
D.T. / DT
Five rounds:
- 12 deadlifts, 155/105 lbs or 70/50 kg
- 9 hang power cleans, 155/105 lbs or 70/50 kg
- 6 push jerks, 155/105 lbs or 70/50 kg
Imperium Extra Core Workout XVII
3 rounds of
– Hanging around the world 2-5/2-5
– L-hang max hold
– 2 minute rest between rounds
Rest day
Rest day: Recovery work and mobility
Exploring the OHS
4 rounds
10-12 band pull aparts
6 OHS
2 min rest
On the minute
4 rounds
1min farmers walk
1min rest
1min d-ball / KB Frong rack carry
1min rest
Hoisting the body up
Weighted pull-ups
– e90sec 8 x 3
Metcon macabre VII
6 rounds for time
– 1 rope climb
– 10 db snatches (pick weight)
– 10 ghd/ weighted abmat sit-ups
Suomi 102
Kansalaiset, medborgare.
Partner workout with a 35min timecap. You can split the cals and reps with your partner any way you want.
cash in: 102cal row / assault
10 rounds of
– 6 clusters 60/40kg
– 12 box over burpees
cash out: 102cal row / assault
I'm in – You in?
30min partner workout:
60 power cleans 60/40kg
30 burpees
60 front squats
30 burpees
60 deadlifts
30 burpees
+ rest of the time row for meters and get your result from the meters.
For the love of god MOAR LUNGES?
4 rounds
– 8+8 double kb front rack reverse lunges
– rest 90sec
– 8 barbell press
– rest 90sec
Sonata in T2B major
7min amrap
– 6 t2b's
– 6 box jumps
Power snatches
8 x 2-3 reps
For quality stuff
3-4 rounds for quality
– 20m + 20m heavy db waiter walk
– 10 inverted ring rows
Imperium Extra Core Workout XVI
3 rounds of
8 / 8 Med ball half knee rotational throw
10 Med ball over head throw
Rest 1-2 minutes between rounds