8 min of
1 min of ski/row/bike
5 kip swings
8 alt. step ups
5 push ups

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18 Min AMRAP

50 TTB
15 Burpees to Target
25 DBL DB Box Step Overs
15 Burpees to Target
@2x 25/17.5
@60/50cm

WORKOUT 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups 9 thrusters
9 chest-to-bar pull-ups 12 thrusters
12 chest-to-bar pull-ups 15 thrusters
15 chest-to-bar pull-ups 18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
https://games.crossfit.com/workouts/open/2018

Chest to bar
6, 5, 5, 4, 3
- this is strict c 2 b
- if using bands make sure to be progressive
- rest as needed b/w sets (2min or so is good)

5 min of ski erg @ 75% effort
then
85% effort, 3 minutes of
10 barbell good mornings
3 high box jumps

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Primer 5 reps each
high hang high pull ( no feet)
high hang muscle clean ( no feet)
front squat
clean pull under ( no feet)
high hang clean ( no feet)
low hang clean ( no feet)
no feet clean

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6x every 2 min
set 1 @ 75%
set 2 @ 77.5%
set 3 @ 80%
set 4 @ 85%
set 5 @ 87.5%
set 6 @ 90 %

3 tng squat clean

3[1+1]@100+%

3x1@100+%

Team of 3!

30 MIN AMRAP:
P1-Calorie Row
P2-REST
P3- 5 KB Goblet Squats /16kg
10 Box Jump Overs 24/20"
15 KB Swings

Once athlete 3 finishes the 5, 10, 15 reps, all athletes rotate through accumulating the most calories as possible. Continue switching until the 30 minutes expires.
Score=Total Calories

Warm up

A) 4-6min easy erg
+ mobility (if needed)

B) Warm up sets for back squat 4x3-5

Workout

A) Back squat
4x5 @75%+
Rest 3min
Start with 75% 1RM and work up in sets if feeling good

B) 3 rounds
6-8 ring dip
Rest 1min
Max reps (-2) wide grip pull-up (goal 8+ reps)
Rest 2min

C) 3 rounds:
10 DB bench press
8 bent over row
1min rest

MEDIUM HEAVY WEEK 8/9

WARM UP kesto yht. n.15min

1-2 rounds

8-10 HALF KNEELING pos. front foot elevated SNATCH to JERK grip PRESS *keppi/painotanko

5 DOLPHIN PLANK & LATERAL BRIDGE w/ 5x GLUTE & 5x ADDUCTORS RAISES *both side

3x ASSISTED COSSACK SQUAT & PISTOL SQUAT *both side

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

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2x 5+5 1-ARM FRONT RACK ELBOW ROTATION + 10 RDL

FRONT SQUAT + PUSH PRESS + OHS + BACK SQUAT + PUSH PRESS + OHS + GOOD MORNING SQUAT DROP SQUAT JERK + FRONT SQUAT + POWER JERK + OHS + SOTS PRESS

2x FS & PP + FS & PWR J + FS & SJ + 1+1 FS & SPLT J

5 DIP & DRIVE (DD) +
2x1+1 DD & PP + 2x1+1 DD & PWR J + 2x1+1 DD & SJ +
2x1+1 DD & SPLT J *both side

2+2 STEPPING SPLIT JERK +
2+2 JERK from SPLIT *behind the neck +
2+2 JERK from SPLIT +
2+2 SPLIT JERK *close eyes

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TALL POWER SNATCH + TALL SNATCH
2×2[1+1]@bb pal 1min

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SNATCH
5-6x1@80% pal 2min

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CLEAN+ SPLIT JERK
5-6[1+1]@80% jerk-% pal 2min

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JERK SUPPORT *hold 3sec split position, both side
1+1@up to 100+% pal 2min

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WL BEGINNERS week 3/4

2 rounds: ei keppijumppaa
5 SNATCH DROP
5 OHS
5 RDL *sn grip
5 FRONT SQUAT

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SNATCH
6x1@RPE8 *2 quality reps reverse pal 2min

--

CLEAN + SPLIT JERK
6x1@RPE8 *2 quality reps reverse pal 2min

--

SNATCH PULL *full foot
3x3@RPE8 *2 quality reps reverse pal 2min

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BACK SQUAT
4-5x3@90% of 3RM pal 3-4min

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BOX JUMPS
5x2 pal 2min

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ACCESSORIES 3 rounds / if you have energy (OpenGym alueella)

3@RPE8 BELT SQUAT, +WEIGHT

5-8 KNEELING TRICEPS EXTENSION *head below bench/barbell

5 HANGING HOLLOW HOLD / PELVIC TILT 2-5sec *BW/+WEIGHT, myötäote