Treeni 3
Omavalintainen lämmittely n.10min
Easy pace Metcon
50-60 min light run / fast walking @55-65 of max hear rate
tai
50-60 min perinteinen hiihto @55-65% of max hear rate
tai
50-60 min uintia/vapaa valintainen kardiolaitetreenit @55-65%
of max heart rate.

Grip Strenght (1 kerta viikossa grippitreeni siis tarkennuksena)
3x1:00 farmers hold with 15/22.5kg's
3x20/20 forearms wrist extensions @very light
rest as needed

Trap Bar deadlift 4x7

500m ski
2 round of 5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

1 Snatch
6 set find daily max

6x every 2min

Deadlift

4 x 3 @ Go Heavy

SO 3:00

Romanian Deadlift

3 x 10

SO 2:00

Päivä 6
A1) Tempaus veto (korkea) + raaka tempaus + OHS 5x(1+1+1), kevyt
B1) Tempaus 8x1x75-80%
C1) Tempaus veto, korkea pysäytyksellä polvella 5x3x60-75%
D1) Etukyykky 5x80%, 2x5x70-75%
D2) rengas dippi/punerrus 3x10
D3) luisteluhyppy 3x10

With running clock
in 5 min window
Muscle Snatch 2-2-2-2-2, using heaviest weight per set
then
in 5 min window
Power Snatch 2-2-2-2-2, using heaviest weight per set
then
in 5 min window
Snatch 2-2-2-2-2, using heaviest weight per set

A,
Daily max of the complex of :
Hang Squat Clean + Push Jerk + Split jerk
- find the max weight in 15 mins

B,
EMOM 16
1.min : amrap Curtis P @52/35kg
2.min : REST
3.min : amrap Bear complex @52/35kg
4.min : REST
Goal is to maintain each round the same amount of reps!

“Curtis P”
1 Power Clean
1 forward lunge LEFT
1 forward lunge RIGHT
1 push press

“Bear Complex”
1 power clean
1 front squat
1 push press
1 back squat
1 behind neck push press

50 Minutes @ HR Zone 2-3

20-22-24-26-28-30....

Row Calories
Sit Ups
Bike Calories
Air Squats

Workout 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
https://games-assets.crossfit.com/2019Open_Week1_4ROMWOD-fnhd87ehsydbegw66.pdf