021112 Пятница

Олег/Нияз

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 :

Deadliest 80kg

Ring dips

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

Олег/Нияз 

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 HSPU

6 burpees

9 KB swing 24kg

12 box jump 60sm

Results:
A. 80/100/120/80/100/120
B.  50/60/65/70
C.
Нияз 6 rounds + 9 reps
Олег 5 rounds

261012 Пятница

Strength:

A: Shoulder Press - 4 x 20 reps 90 secs rest between sets

B: Ring press-ups - 3 x 15 reps 90 secs rest between sets

C: Strict Toes-to-bar - 3 x 8 reps

WOD: Олег / Нияз 

 AMRAP 6

Squat Clean & Jerk

Rest 2 min

AMRAP 6

10 pull ups 

20 walking lunges

30 sit ups

241012 Среда

Strength:

A: Back squat - 4 x 20 reps 90 secs rest between sets

B: Russian KB Swings - 3 x 20 reps (Heavy) 

WOD: Нияз

OTM x  20

3 PSnatch

3 BBJNPU

WOD1. : Олег

OTM x 5 

3 PSnatch 30kg

Rest 5 min

WOD2. : Олег 

OTM x 15

3 Burpees

6 KB Sumo deadlift High-pulls

9 KB Swings

221012 Понедельник

Skills:

A: Hang Clean Pulls from Mid-thigh - 4 x 4 reps

B: High-hang squat clean (no dip) - 3 x 4 reps

C: Split Jerk - 3 x 2reps

WOD: Олег/ Нияз 

5 Rounds for time:

10 Front Squats 40-50kg

10 Pull-ups

10 Press-ups

10 KBS 24kg

Нияз: 15:40

191012 Пятница

Олег/Нияз

A1. Front Squat @ 30X0; 4-5 x 4; rest 20 sec

A2. COVP Chin Ups - 15 unbroken x 4; rest 3 min

B1. BB Walking Lunges - 10 tough steps; rest 10 sec

B2. 15 KBS - 1.5 pd; rest 2 min x 3

171012 Среда

Олег / Нияз
1. Du practice.
2. Work to 3RM DL
3. 3RFT
10 DL 80(90) kg
Row 350m
10 HSPU

151012 Понедельник

Олег/Нияз

1. OTM for 12 min
1st min 10 Shoulder Press 35kg
2 nd min 10 ring dips
3d min. 10 push ups
Rest 6 min
2. OTM for 12 min
1st min  4 WTD chin ups 12kg
2nd min 6 strict pull ups
3d min 8 pull ups
Rest 6 min
3. 6 RFT:
6 BJ 60sm
6 burpee
6 KBS 24kg

121012 Пятница

Photo by Hillary Froning Photography

New Set Every 4 Minutes (ALL OUT)

10 Rounds

10 Power Cleans 50kg
10 Burpee to Bar

101012 Среда

Олег/Нияз :

Photo from the CrossFit Games Gallery

Snatch practice for 20 min

——

25-20-15-10-5 Pull ups

50-40-30-20-10
Wall ball

081012 Понедельник

Олег:

20 min EMOM

Even minutes – 10 KB Swings 24kg

Odd minutes – 10 Push Press 42,5kg

– Rest 5 min –

3 Rounds

Row 500m

AMRAP in 2 min

4 Squat Cleans 50kg

4  Pullups

4 Handstand Pushups

Rest 5 min b/t rds.