Seated shoulder press 2x7

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

---

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

--

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

---

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

---

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

---

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

---

---

WL BEGINNERS week 4/4

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

--

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

--

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

--

BOX JUMPS
5x3 pal 2min

---

---

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

For time:

1000 box step Ups 24/20"

6x every 3 min
12 deadlift
9 hang power clean
6 stoh

built up
star @65% of 1RM jerk
- unbroken
- minimum kg add 2.5 kg

Wave #1
Set #1 – 6 Back Squats @ 63% of 1RM Back Squat
Set #2 – 4 Back Squats @ 68% of 1RM Back Squat
Set #3 – 2 Back Squats @ 73% of 1RM Back Squat
Wave #2
Set #4 – 6 Back Squats @ 68% of 1RM Back Squat
Set #5 – 4 Back Squats @ 73% of 1RM Back Squat
Set #6 – 2 Back Squats @ 78% of 1RM Back Squat
Wave #3
Set #7 – 6 Back Squats @ 73% of 1RM Back Squat
Set #8 – 4 Back Squats @ 78% of 1RM Back Squat
Set #9 – 2 Back Squats @ 83% of 1RM Back Squat
10-Rep Front Squat
Set #10 – 10 Front Squats @ 55% of 1RM Back Squat

Run @ HR Zone 2 - 3

45 minutes.