Leuanveto 5 x alkavalla 2min sama toistomäärä

3x10 Back Squat (build up to heavy 10reps)

• Rest 3min between sets

1x20 @ 75% of the heaviest 10 reps

Three heavy sets of two

4x6 Barbell Bent over Row
Slow and strict

3 rounds for quality
30s. e/s Tube walk
15 sit ups
30s. wall sliders

Complete as many rounds as possible in 15 minutes of:

RX:

3 wall walks
12 dumbbell snatches 22,5/15kg ( alternating, both heads touch the ground )
15 box jump-overs 24"/20"

SCALED :

3 scaled wall walks
12 dumbbell snatches 15/10kg ( alternating, both heads touch the ground )
15 box jump-overs 24"/20" ( you may step over )

Mikäli teet treenin RX´D, kaikki tehdään RX´D. ( liikestantardit, painot...)
Mikäli teet treenin Scaled, niin kaikki liikkeet tehdään SCALED. ( liikestantardit, painot...)

Tarkempi kuvaus ja liikestantardit löytyvät linkistä. Tämä Open Workout tehdään normaaliin Wodin tapaan, kaikki tekevät kerralla.

https://games-assets.crossfit.com/s3fs-public/2022-02/CFG22%2022.1%20Scorecard_Rx-Scaled_V10_0.pdf

Open Workout 20.3

For time:
21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk
♀ deadlift 155 lb. then 205 lb.
♂ deadlift 225 lb. then 315 lb.

Time cap: 9 minutes

Scaled (Ages 16-54)
♀ deadlift 95 lb., perform hand-release push-ups, then
deadlift 135 lb. and bear crawl
♂ deadlift 135 lb., perform hand-release push-ups, then
deadlift 185 lb. and bear craw

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Kulmasoutu 5,5,5,5

nousevat painot, 2 min tauot

10min

6-10 leuanveto/rinta tankoon
10cal laite

9 x E90s

2 hang squat clean

( above knee + below knee, build heavyish complex)