For time:

• Run 800 meters
• 20 single-arm dumbbell snatches, alternating
• 20 double dumbbell squat cleans
• 100 sit-ups
• 20 double dumbbell squat cleans
• 20 single-arm dumbbell snatches, alternating
• Run 800 meters

A) Strength
On a 15 min. clock
Turkish get up with press in each position
- Try to increase weight or practice with a moderate weight.

B) Kettlebell flow
4 sets

Kettlebell clean +
Opposite side leg reverse lunge into +
Half kneeling windmill press
- Complete five times to one side then switch sides.
- Add weight each set.

C) Afterparty
Double Tabata (16 x 20” work / 10” rest)

Goblet hollow flutter kicks
Russian twists

Partner wod
1. Amrap 20': partner A completes a full round then partner B.
4 Double Dumbbell Thruster @2×22.5/15
6 T2B
24 DU or 30" max DUs.

Rest 3'

You go, I go for time:
60-40-20
Goblet squat
USA Swing @24/16
Time cap: 12'

3rounds:

10+10 Db row
16 reverse lunge

20s on 30s off for 5 rounds:
a) skin the cat
b) chin over bar (10-20s)
c) upside down practice (wall walk, tripod handstand, wall kick...)
d) DU practise
e) rest

Warm up
With a running clock:
5 minutes of
1 shuttle run (down and back)
5 light barbell thrusters (athletes can add weight as desired)
5 jumps to a pull-up bar

---

Advanced athletes should aim to finish the round of 25 burpee pull-ups.
Maintain a consistent but quick pace throughout 23.2A. Avoid pushing to failure or long rests in the first few rounds.

---

23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

---

https://games-assets.crossfit.com/s3fs-public/2023-02/CFG23%2023.2%20Scorecard_Rx-Scaled_98tuyftf.pdf

This will be published on Thursday or Friday morning

Warm Up
4x40s on/20s off cardio work (shuttle run training, very easy / easy)
then
mobility of your choise

WOD
Part 1
3 rounds
30s easy/20s mod/10s fast cardio (rowing)
8+8 bulgarian split squat @ light weight @10/15kg db on shoulder
8+8 single arm db press (seated) @10/15kg
12 alt leg v-ups + 24 flutter kicks

Part 2
3 rounds
30s easy/20s mod/10s fast cardio (shuttle run)
8 american kb swings @16/24kg
8+8 single arm db/kb row @16/24kg
8 ghd sit ups

Part 3
3 rounds
30s easy/20s mod/10s fast (air bike or row jos ottaa ranteeseen)
6+6 windmill @5-10kg plate
12-16 weighted cossack squats @5-10kg plate
8 ghd back extensions

Tälläinen treeni tarkalleen jos huomenna tekee openin ja tänään jtn valmistavaa haluaa puuhailla. Täyty vähän miettiä mikä palvelee kokonaisuutta kun huomisessa on sekä kunto/voima niin tämä mielestäni paras vaihtoehto.
Jos teet openin tänään, tee tämä huomenna ja voit ottaa toistoja 8-12 bodailuliikkeissä ja halutessasi raskaampaa painoa, ja lisäksi tehdä pelkkää row or air bike. Ei tartte viivajuoksuja enään! :D

"BikeErg Workouts Lactate Clearance"

2 Min Easy
5 Min Hard (95 RPM)
3 Min Easy
4 Min Hard (95 RPM)

-Rest 2 Min-

3 Sets
15 Sec Sprint (110+ RPM), 45 Sec Easy (60-65 RPM)
30 Sec Sprint (110+ RPM), 30 Sec Easy (60-65 RPM)
45 Sec Sprint (110+ RPM), 15 Sec Easy (60-65 RPM)
1 Min Hardest (110+ RPM), 1 Min Easy (60-65 RPM)
45 Sec Sprint (110+ RPM), 15 Sec Easy (60-65 RPM)
30 Sec Sprint (110+ RPM), 30 Sec Easy (60-65 RPM)
15 Sec Sprint (110+ RPM), 45 Sec Easy (60-65 RPM)
Rest 3 Min Easy Easy Recovery “Spin” between sets.

For time:

45/30 Calorie Echo Bike

into...

12-10-8

D-Ball TO Shoulder 60/40kg
Box Jump Overs 30/24"

into...

45/30 Calorie Echo Bike

TC 15