30min Row

Mark down the rowed meters.

Emom
Clean pull
Hang power clean + push jerk
Hang clean + 2 split jerk

E90s x 5
Power clean & jerk
Clean & jerk

E2,5 min x 5
Clean & jerk

WOD: 20s on - 20s off x10:
EASY: 20s on - 30s off x10:
a) feet over kb
b) feet against the wall v-up

Warm Up
3 rounds
1 min air bike
10+10 half kneeling press @7.5-10/10-15kg
10 straight leg box jumps to low box /level
20 heel over db

Strenght
Push press 10-8-7-6-5 reps @60-66-72-76-80%
Bench Press 10-7-5 and 1-2x4 reps @55-63-71-79%
rest 2-2.5 min bwn sets

Metcon
For time
30-25-20-15-10 reps of
Air Bike (women 24-20-16-12-8)
GHD Sit ups or V-Ups
time target sub 15 mins

Accessory Work
3x15 banded strict pull ups
3x10 Skull crusher with barbell
3x1min on / 30-60s rest sandbag bear hug hold @45/68kg
rest as needed bwn sets.

”Open 21.2”

For Time:
10 db snatches
15 burpee box jump overs
20 db snatches
15 burpee box jump overs
30 db snatches
15 burpee box jump overs
40 db snatches
15 burpee box jump overs
50 db snatches
15 burpee box jump overs

@22/14kg
@60/50cm

time cap: 20min

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Virittäydytään tunnelmaan, koska ensi viikosta lähtien seuraavat kolme lauantaita tehdään vuoden 2023 CrossFit Open lajit! :)

Warm-up: 5 min Assault bike + movement prep

A: 15 x 1 min on / 1 min off:

A: 5/3 bar mu + 30 du
B: 7 HSPU + 4 DL 120kg/80kg
C: 15 air squat + 7 t2b

Alternate between A, B and C, 5 sets of all

Cool-down: Easy assault for 10 min + 10 min mobility

9 sets of Deadlift
Set 1: 5 @65%
Set 2: 3 @70%
Set 3: 1 @75%
Set 4: 5 @70%
Set 5: 3 @75%
Set 6: 1 @80%
Set 7: 5 @75%
Set 8: 3 @80%
Set 9: 1 @85%
- Rest 2-3min btw sets

For quality
Snatch singles 20-60