AMRAP 40 With Partner

3k Bike
50 Deadlift 60/42,5kg
50 Bar Over Burpees ( you may step over barbell )
100 Sit-Ups

Split resp as you like

Warm Up
2 rounds
2 min cardio
5 inch worm+ push uo
10 curtsy lunge + 5 plate overhead squats
5 hardened ring row + 5 strict knee raises (control both movements)

Strenght
Snatch Grip Push Press behind neck + overhead squat 5+5/4+4/4+4/4+4reps@light to moderate weights
rest 2-3 min bwn sets
Front Squat 3x5reps @moderate load to heavyish
rest 2-3 min bwn sets

Metcon
10 min amrap of :
16 v-ups / tuck ups / alt leg v-ups
16 single arm db oh lunge walking steps (8+8 R/L)
2-4 wall walks / scaled wall walks

Fitness AMRAP 15

6 low bar pull up
12 kbs
18 air squat
24 SU

For time:
2rounds
20 burbee
30 cossack squat
40 reverse lunge
50 jumping jack

Amrap 20, for quality (DB or KB)

8+8 DB row
8 push up
12 Goblet squat
16 russian twist
200m run

LÄMMITTELY
Muscle snatch + Valakyykky,
2 x 5+5

Raakatempaus polvelta + Snatch balance,
2 x 4+4

Tempaus + Polven alta tempaus,
3 x (2+2)

Nosta painoa lämpöjen edetessä.

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TEMPAUS

Tempaus,
5 x 1 @ 65-75%
Paussi polven alla ja paussi catchissa

5 x 1 @ 75-85%
Paussi catchissa

5 x 1 @ 87-92%
Ei pausseja

Nostot 1:30 min välein

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TAKAKYYKKY

10 x 1 @ 65% -> 90%
Nosta aina alkavalla minuutilla. Nosta kuormaa joka minuutille.

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BONUS

3 Kierrosta,
Niskan takaa punnerrus taljalla, 1-3 RIR
Leveän otteen ylätalja,
1-3 RIR

:30-60s lepo liikkeiden välissä. Raskas.

3 Kierrosta,
:20s Romanialaisen maastavedon staattinen pito käsipainot polvien alla (raskas!)
15 Selänojennusta selkäpenkissä (keskiraskas)

Rive ja työntö

For total rounds and reps:
AMRAP in 6 mins of:
6 L/6 R Synchronized Dumbbell Snatches, 22.5/15 kg
18 Box Jump Overs, 60/50cm (YG,IG)
-- then --
Rest 2 mins
-- then --
AMRAP in 6 mins of:
6 L/6 R Synchronized Single Arm Dumbbell Thrusters, 22.5/15 kg
6 Bar Muscle-ups/ 6 strict pull up (YG,IG)
-- then --
Rest 2 mins
-- then --
AMRAP in 6 mins of:
6 L/6 R Synchronized Dumbbell Hang Clean & Jerks, 22.5/15 kg
18 Push-ups (YG,IG)
-- then --
Rest 2 mins
-- then --
AMRAP in 6 mins of:
6 L/6 R Synchronized Dumbbell Overhead Lunges, 22.5/15 kg
18 Toes-to-bars (YG,IG)

For each AMRAP, restart from 0.

CrossFit Open 17.5

10 rounds for time
9 thruster @42,5/30
35 double unders