1 p. Clean + 2 hang clean + stoh

6 kierrosta aikaa vastaan kolmen hengen tiimissä:
30 wall-ball 3m (N 6kg / M 9kg)
30 sdhp (N 25kg / M 35kg)
30 boksihyppy (N 40cm / M 50cm)
30 push press (N 25kg / M 35kg)
30cal soutu
30 etunojapunnerrus
15 takakyykky (kehonpaino)
Vaihdot aina kymmenen toiston välein, paitsi takakyykyissä viiden toiston jälkeen.

OMATOIMITREENI
SPORT ohjatut tunnit ovat tauolla VK 52 & VK 1

CrossFit Open 23.2.
On a 20-minute clock:

23.2 A
AMRAP in 15 minutes
5 Burpee Pull-Ups*
10 Shuttle Runs (25 ft out, 25 ft back)
*Add 5 additional Burpee Pull-Ups after each round

Directly into:
23.2 B
5 minutes to establish:
1 rep max Thruster

4:30min on - 2min off x4, in teams of 3, YGIG:
42 / 30 cal row*
30 sit up
30 wb
30 (elevated) push up

Jatkakaa siitä, mihin edellisellä intervallilla jäitte.

*Mixed teams: 13 cal / male, 10 cal / female.

Treenivaihto ehto jos ei muuta tule mieleen!
Warm Up
2 rounds
1 min row or ski
1 min air bike / bike erg
5 inch worm with push up
5+5 squat strech
5 dynamic squat strech
5 power clean with barbell
5 push press with barbell
get ready for workout

Metcon (6 rounds)
EMOM 30
1)Row or ski x 45 sec @easy/moderate pace
2) 5-10 push ups + 10-15 air squats
3) Air Bike x 45 sec @easy/moderate pace
4) Power clean & Jerks with barbell x 5 reps @moderate heavyweight (target 25-40/30-60kg)
5) rest min

Accessory Work
3 sets 10-15 ab crunch + 20-30 weighted twists with plate
3 sets 10-15 barbell bicep curls
rest as needed

AMRAP 10

10 clean and jerk @ 38/61kg
Rest 1min
10 clean and jerk @ 56/83kg
Rest 1min
10 clean and jerk @ 70/102kg
Rest 1min
Amrap clean and jerk @75/111kg

Back squat

3x3 (3s pause bottom of squat)

(2-3+ reps in tank, not too heavy)

In teams of 3, AMRAP 15:
Max cal AB + Ski
Flow: 2 team members work at the same time while 1 is resting
Score: Total Calories

1 Power Clean & Push Jerk
Set 1: @60% 1RM Power Clean & Push Jerk
Set 2: @65%
Set 3: @70%
Set 4: @75%
Set 5: @80%
- Rest as needed btw sets

3 Sets:
3 Muscle Cleans @6/10 RPE
- Rest as needed btw sets.