Warm up:
2x
1:30 run
8 Good morning with kb
4+4 gorilla row with kb

Progression for Deadlift
-> then find you deadlift weight for workout

Movement prep before workout:
2 rnds:
3 Burpee over rower
1 Wall walk
3 Deadlift (100/70)
1 Rope climb

CrossFit Games Open Workout 23.1.
Warm Up
Banded Hip Activation and Band Pulls
then 2 rounds
1.5 min row
5-10 scapula pull ups/rolls(kipping (each move)
10 v-ups
10 wb goblet squats + 5 squat jumps
5 barbell muscle cleans + 5 power cleans
5 strict pull ups + 5 ring dips

then 1 round
10 cal row + 5 ttb + 5 wb + 3 cleans + 1-2 ring mu

Metcon
Complete as many reps as possible in 14 minutes of:

60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans @61/43kg
20 muscle-ups

♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans

OPEN 23.1.

Complete as many reps as possible in 14 minutes of:

60cal row
50 toes to bar
40 wall ball shots @9/6kg
30 cleans @60/42.5kg
20 ring muscle ups

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Koska salilla vaan kolme soutulaitetta, niille kerkee nopeimmat halukkaat ja loput pääsee polkeen pyörää 💪🏽😄

POWER CLEAN PROG 2/6

Every 90s x9
3x3 power clean
3x2 power clean
3x1 power clean

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Lisää viime viikosta

24min EMOM
1.min Ergo cal
2.min 6-12 burpee box jump overs
3.min rest

Treeni 1
Warm Up
3 rounds
1 min run, row or bike
10 wall squats
10/10 single leg hip bridge
:20 L-sit Hold

Strenght (week 3, session 1)
Back Squats 8+8+6+6 reps@62-67-76-81%
rest 2-3 min
Front Squat 3-4x5 reps @60-70-75 and optional 80%
rest 2 min

Metcon (masters 45+ only 2x1000m and 2x500m row )
1000m row @5km pace
rest 1,5 min
1000m row @5km pace
rest 2 min
1000m row @5km pace
rest 2,5min
500m row @2km pr pace / +3 sec "easier"
rest 1 min
500m row @1.37-1.40 (täs mun tahti, pr pace 1.37 / vähän hitaampi)

Accessory Work
3x12+12 curtsy lunge @12-24kg (goblet hold)
3x12 bent over row @30-40/50-60kg
3x1min plank + 25/25m suitcase carry @12-24kg
rest as needed bwn sets.

Warm Up
3 rounds
1 min air bike
5+5 kb bottom up press
10/10 banded pallow press
5 high box jumps

Strenght
Push Jerks 4x5reps@65-70-75-65% of 1rm push jerk
Bench Press 8-6-4 and 1-2x3 reps @60-68-75 and 1-2x83%
rest 2-2.5 min bwn sets

Metcon

4 rounds for time
10/12 cal air bike
6 hang power cleans @40/60kg
12-15 wall ball shots
rest 4 min
2 rounds for time
10/12 cal air bike
6 hang power cleans @40/60kg
12-15 wall ball shots

time target on first part 7-8 min and second 3.5-4.5 min.

Optional Extra
Accessory Work
2x15/2x15 banded strict pull ups / chin ups

3x12 banded tricep turn + burn (medium)
3x8-12 sandbag good morning @45/55kg
or do barbell good mornings @30/40kg

3-5 Rounds For Quality:
10 High Plank Shoulder Taps w/ Leg March (2=1)
10 Banded Dead Bugs (2=1)
Rest 1-1:30 btw rounds

Back Squat

5 x 5 @ Moderate. 1 Sec. Pause on Bottom

Go Every 3:30