Every 2 Minutes Until 30 Reps:

600m Bike Erg

Max Bar Muscle Ups

TC 14

3 RFT:

10 Squat Clean 60/42,5kg
10 Push Jerks 60/42,5kg

TC 7

• Break Up the squat cleans in way that will allow for unbroken sets of push jerks.

• This workout is all about the third round of squat cleans. Be smart with pacing and your break up strategy leading up to that point.

• The push jerks will get challenging on the legs so pause on the front rack or over head if needed to let legs come back a bit versus robbing the bar.

For time:
10 Devil's Presses 2x22,5/15kg
15 Burpees
200m Skillmill Run
8 Devil's Presses
15 Burpees
200m Skillmill Run
6 Devil's Presses
15 Burpees
200m Skillmill Run
4 Devil's Presses
15 Burpees
200m Skillmill Run
2 Devil's Presses
15 Burpees
200m Skillmill Run

5 rounds for quality:
30s Handstand Hold
15 Feet Elevated Ring Push-ups
- Rest 2min btw rounds

Seated shoulder press 2x7

3 rounds for quality of:
Run, 1000 m
Ski Erg, 1000 m

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2 mins Single Leg Calf Foam Rolling L/R
3 mins Seated Straddle Pose
1 min Standing Calf Stretch L/R
2 mins Pigeon Stretch L/R
3 mins Child Pose

HEAVY WEEK 9/9

WARM UP kesto yht. n.15min
1-2 rounds

5x OH RDL & 5x HIP AIRPLANE & 5x 1-LEG OH RDL *both side

8-10 LYING SNATCH to JERK grip OH REGRESSION *keppi/painotanko

2-3x HOLLOW HOLD to SUPERMAN HOLD *both side

2-3× 3 FOOT WORK DRILLS *kyykkyyn nopealla jalkojen levityksellä (lähellä lattiaa), korsetti tiukkana

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2x5+5 1-ARM FRONT RACK ELBOW ROT. + 2 SP + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 GM S SJ DROP

2x 5 RDL + 5 FS
3 REVERSE CLEAN PULL *close eyes
3 slow start CLEAN PULL to PWR position
3 slow start CLEAN HIGH PULL *full foot
3 PANDA PULL

3 HIP CLEAN HIGH PULL *on the toes
3 HIP STANDING MUSCLE CLEAN
3 TALL CLEAN
3 HIP CLEAN

PWR CLEAN 4-pos. *hip & abv kn & blw kn & floor
CLEAN 4-pos. *hip & abv kn & blw kn & floor

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SN BALANCE
3x1@100+% sn-% pal 2-3min

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CLEAN PANDA PULL
2x1@100+% jerk-% pal 2min

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CLEAN + pause SPLIT JERK *pause vastaanotossa
4[2+1]@70% jerk-% pal 2min

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WL BEGINNERS week 4/4

2 rounds:
10 AIR SQUAT
10 RDL *sn grip
5 OHS

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SNATCH DROP
4x3@RPE8 *2 quality reps reverse pal 2min

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SNATCH
5x2@RPE8 *2 quality reps reverse pal 2min

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BOX JUMPS
5x3 pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

8 1-LEG SEATED CALF RAISE, DB

3@RPE10 PENDLAY ROW, BB *sn grip

3+3@RPE10 SHOULDER PRESS in SPLIT & OH SPLIT SQUAT *long split position, both side

EMOM40:
a) row
b) air bike
c) jump rope
d) bike erg/ski
e) burpee

Target: Work 45-50s / min at easy-moderate pace (max. heart rate 160 BPM).

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

E105s x12: Alternate between a & b
Complex:
1 devil's press
2 thruster
3 hang snatch
2 thruster
1 devil's press

a) with two kb's
b) with two db's