Open Workout 21.1

Rx`d

For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

Scaled

For time:

1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders

Time cap: 15 min.

Lisää osoitteessa:

https://s3.amazonaws.com/crossfitpubliccontent/2-Open21-1_ScoreStandards-RxScaledMasters-wnuey63get21.pdf

Overhead squat 5 RM

STRENGTH (2/7)

Back Squat 4x4, tempo 42X1

RPE 4 to 4+ 

4sec down, 2sec hold at the bottom, explosive up, 1sec hold at the top

STRENGTH (3/7)

Back Squat 5x3, tempo 42X1

RPE 4 to 4+ 

4sec down, 2sec hold at the bottom, explosive up, 1sec hold at the top

Find max weight following complex, in 20 minutes:

Power Clean + Hang Squat Clean + Jerk + Back Squat + Split Jerk Behind Neck

Omatoimi:

Raakarinnalleveto + Rinnalleveto polven yläpuolelta kyykkyyn + Työntö + Takakyykky + Työntö niskasta.

Aikaa on paljon joten kannattaa tehdä 60-70% kuormilla päivän tavoitteesta usemman kerran, kroppa lämpiää ja nostotekniikka paranee.
Niskasta työnnön jälkeen tanko pudotetaan etupuolelle.

Deadlift

Building in 20 minutes 3RM OTD.

Snatch High pull + Snatch High Pull, drop + Squat Snatch

2 x (1+1+1) x 75%
2 x (1+1+1) x 80%
3 x (1+1+1) x 85%
3 x (1+1+1) x 90%

SO 1:45

Kerro mitä kippailit ja miten sujui

emom 5
5 thrustes @50-60%
rest 1 min
emom 5
3 thrusters @65-75%
rest 1 min
every 30 sec for 5 mins (10 singles)
1 Cluster @80-90% (squat clean thruster)
rest 1 min
emom 5
3 thrusters @65-75%
rest 1 min
emom 5
5 thrusters @50-60%
Barbell taken from floor.
totally 90 thrusters and time for this workout is 29 minutes.

Takakyykky 4RM ja max toistot 80%