10 Rounds for time:
10 Alt. single arm DB snusters 20/15kg
10 V-ups

Snuster = Power snatch + thruster

EMOM 15mins
Minute 1: 6 Strict C2B Chin-ups
Minute 2: 9 Push Press @60/42.5kg
Minute 3: 12 Alternating Step-ups @22,5/15kg ,60/50cm (total reps)

Goal: Have at least 30s to recover each minute

Tempo Strict press
5x3 reps
- tempo( fast up, 3sec down, no rest on top @ bottom)
- find the daily may in 15 mins

For time:
50 Dumbbell deadlifts
50 AbMat sit-ups
50 Box step-ups
50 Single-arm dumbbell thrusters
🚹 22,5kg DB, 60cm box
🚺 15kg DB, 50cm box

Time cap: 20 minutes

Details: https://games.crossfit.com/workouts/open/2021/3

https://www.facebook.com/22565487675/posts/10156865077367676/

Split squats (5 x 10) each leg. Slow tempo down + hold + explosive up
1:00 min rest between sets
 
Then

Rucksack hip thrusts (3 x 10)
1:00 min rest between sets

https://zoom.us/j/7594162178
ZOOM salasana 530247

Warm up - shoulder focus

Strength
10-15 push ups
Triceps kick back
Rest 40 secs
X4

10 lateral raises
10 front raises
1 min plank
X5

Glute raise single leg 15/15
30/30 single leg wall hold
X3

Workout 10 min emom
5 tuck jumps, 10 push ups 15 squats

-Pistoolikyykkydrillejä

WOD:

5+5 1-käden thruster mikä tahansa väline
21 oudon esineen yli burpee tiukkana
5+5 1-käden thruster
15 oudon esineen yli burpee tiukkana
5+5 1- käden thruster
9 oudon esineen yli burpee tiukkana

Tiukka burpee = burpee etunojapunnerruksella

Warm up: 2-3 rounds
5+5+5 wall squat
5-10 v-up/ sit up
10-16 grasshopper
*
3x 6min amraps/ 2min rest
1)
8 cossack squat
8 burbee
2)
8 sit up
8 squat jump
3)
8 superman
8 grasshopper

Valakyykky 5x5 liikkuvuus/tekniikka

Kelkka + 50%omapaino x 6 (työntö/veto)

Yhden käden kulmasoutu 4x8-15 / käsi

Reverse hyper 5x12-20

SitUps 5x20

Jännehypyt 1x20

LIIKKEIDEN JÄRJESTYKSELLÄ EI VÄLIÄ!!!

3 rounds

4 min on/ 3 min off:
10 Weighted sit ups
10 DB Hang squat clean (2xDB)
10 Jumping lunges

*valitse painot oman kuntotason mukaan. Saa olla raskasta puuhastelua!