3 rounds for time /
1 min rest between rounds
10 V ups
10 box jumps
10 Hollow rocks
30 DU’s

Back Squat

7 x 6 x 60 - 68%

Send Off 3:00

Omatoimi:

Pikkaisen enemmän painoa viime kertaiseen verrattuna.

CrossFit Total

1RM Back Squat
1RM Shoulder Press
1RM Deadlift

Post the total amount

Open Workout 19.5

33-27-21-15-9 reps for time of:
42,5kg/30kg thrusters
Chest-to-bar pull-ups

Scaled:

33-27-21-15-9 reps for time of:
30kg/20kg thrusters
Jumpping Pull ups

Time Cap 20 min.

3 rounds
200m run
30 walking lunges
10 pullups / ring rows

12min EMOM
3 x Turkish Get Up
Odd mins right hand
Even mins left hand
As heavy as possible

Max toistot
3 x tiukka dippi nojapuilla / renkailla
2 min lepo

Clean pull + Hang Squat Clean (Under knee) + Front Squat + Jerk

Working 15 minutes. Start light weight, climbing heavy 85-90% Jerk 1Rm

Front Squat 3+3+ (3-7 reps) on last set @55-65-75%. Controlled Negative Part, no free landing!
rest 2-3 min bwn. Use % from 1rm which did a couple weeks ago.
Last block on "result area" will be marked 3 reps also, but try to go for more reps than three.

8min AMRAP

max round of chief:
3 power clean 60/40kg
6 push up
9 air squat