WOD | 22.06.2017

CrossFit Open 12.3
AMRAP (As Many Rounds As Possible)
in 18′ min of
15 Box Jumps
12 Push Presses 52/35kg
9 Toes to Bar

StrengthWOD
Deadlift
3-3-3-3-3
*1 rep is:
5″sec pause 1 inch above the floor
5″sec pause at the knees
5″sec pause when standing
5″sec pause at the knees
5″sec pause 1 inch above the floor

As Many Reps As Possible
1 Shoulder Press + 1 Push Press + 1 Push Jerk
50/35kg

Pike Ups
20-20-20-20

WOD | 19.06.2017

4 Rounds For Time of:
250m Row
10 Kettlebell Snatches (per side) 24/16kg
20 Pistols (alternating)
30 V-Ups

StrongmanWOD
In couples, repeat until 400/300 calorie are done
1st minute: Max calorie Row
2nd minute: 3 Stone 2 Shoulder
3rd minute: Max calorie Row
4th minute: 3 Stone 2 Shoulder
etc.
*Go hard and fast on the rower. The Atlas Stone must be F*ck*ng heavy