Bar to Death

Warm Up



Technique : Power Clean

Strength :
OHS ( close Grip)
Clean first Pull
Power Clean

Bar to Death:

Bar : @45kg
 5 Rounds for time of:

15 Dead Lifts
12 POwer Clean
9 Front Squat
6 Push Press

Reebok CrossFit Games European Regionals 2011- Marianna Tzourtzek

Reebok CrossFit Games European Regionals 2011- Marianna Tzourtzek

Snatch wod

 Warm Up- 10 mins

Tekkers - Snatch, Power snatch

Strength

OHS ,
Snatch DL
Front Squat

5min AMRAP

@40kg Snatch

5 min rest

5min AMRAP
10 RIng DIps
5 DL @85kg

5min Rest

5 min AMRAP
5 CLeans @45kg

10 TTB

Day for Breave

Warm up only 10 mins

10 min technique of

Handstand
DU
TGU


10 min Amrap OF:

10 pull ups
10 Box Jumps

3 min rest

10 min AMRAP of :

10 Knees to elbows
10 Hang Power Cleans

3 min Rest

10 min Amrap of :

5 Handstands
10 Ring dips
5 DL @BW

Chipper Day

 warm up

Technique : Jerk  - Push Jerk


30 Wall Balls
15 DU
30 Rng Pull ups
15DU
30 Bear crawls
15 DU
30 Knees to elbows
15 DU
30 Box Jumps
15DU
30 RIng Dips

TGU DAY!

Warm up

empty bar - snatch balance

 Technique of  Power Snatch and TGU

WOD:

 15min AMRAP of:

5 snatches

10 TGU ( 5+5)

20 DU