For Time:

27 c2b
100 du´s
27 Strict Hspu
100 du´s
27 pull ups
100 du´s
27 kipping hspu

AMRAP 10min

3-6-9-12-15-18.....

Thrusters 30/25kg

pull-ups

the CrossFit Games Open Registration has started, this year we will be running our in house team competition throughout the 5 weeks that the open is on. To find out more about the open and register at https://games.crossfit.com

Takakyykky 6x3@70% + Mustat/harmaat kuminauhat

Etukyykky 5x3@70% tanko liikkuu kokoajan

Te otteella Raaka työntö samaan vauhtiin 5x5@40-60% (te)

Saksiin tippuminen 4x2@50% takakyykystä

Max speed x 10:

4 bar mu
10 m hs walk (14 HS shoulder tap)
6 HSPU

TC 1:20 round

Rest 2 min btw rounds

A, 15 mins
5 sets of:
Power clean + Push jerk
- build to one heavy complex
- work on speed

B, 15 mins
5 sets of:
Power Clean + Hang Squat Clean

- build up to a heavy complex and repeat for 4 more sets

C, 15 mins
Back squat
5x5 @ 80-85%

5x Power Clean & Hang Squat Clean

Warm up(0:00-10:00)
10 active dive bombers
20 jax

10 down dog w/foot pedal
20 mclimbers

10 plank 2 bridge
20 heels to rear

Mobility(10:00-15:00)
:30 sec chest stretch
1:00 min cobra stretch

Pointers(15:00-20:00)
-hrpu-chest touch, full plank at the top

-reverse lunge-step backwards, drop hips straight down

-abmat sit ups-hands touch toes, use hands for momentum

Metcon(15)
“Home Free”

AMRAP 15:

5 Hand-Release Pushups

10 Reverse Lunges

15 Sit-Ups

Opt(12)
Iso-core
3 giant sets
8 reverse fly
8 dumbbell strict press
8 back extensions
8 hip raise
-Tabata shuttle runs
-Tabata rope slams

Finisher
30 t raise
30 tucks
1:00 min bf stretch

12-11-10-9-8-7

Floor press 2xDB/KB
rest 30 sec
barbell bent over row sup grip
rest 30 sec
single leg hip thrust
rest 30 sec
rower rollout
rest 30 sec
Plate/DB bent over raise
rest 30 sec
plate flips hockey style

Rest 1 min between the rounds

Warm up:
Du’s and burpees

10 OTM
4 thruster 35
3 pull-up
3 burpee to target

Hyvää huomenta liike käsipanoijen päällä

5x3@tanko/kevyt

Hyvää huomenta liikkeellä VAPU

5x3@30-40% (takakyykky)

työntöveto polvenalta riipusta (tankoliikkuu koko ajan) + rive

7 x (3+1)@70-90%

Tolpilta työntö, samaan vauhtiin

5 x 2@70->