DU skills

5 rounds 30s work/ 30s rest
Double unders
sit up
Sumo DL KB

Voima
E3MOM, 3 rounds
goblet squat x15

WOD
10min amrap
2 burpee
4 ring row
6 sit up
8 air squat
10 jumping jack

3x
5/5 pistol box squat
5/5 single leg RDL
5/5 bulgarian squat
5/5 cossack squat
@2x12/8

3x
5/5 split stance press @24/16
5/5 bottoms-up press
20/20 sec bottoms-up hold
20/20 m bottoms-up carry
@12/8

Wod
Amrap 12’
3-6-9-12-15…
Russian Swing @24/16
Sit-up

CORE:
3-4 rounds:
15-20 straight leg sit ups
40-60s plank hold
-rest 30s

6 sets of Front Squat
Set 1: 7 @65%
Set 2: 5 @70%
Set 3: 5 @72%
Set 4: 3 @77%
Set 5: 3 @82%
Set 6: 3 @85%
- Rest 2mins btw sets.

Seated Shoulder press 4x7

BikeErg Interval

4 Sets
3 Min Easy
3 Min Hard (95-100 RPM)
3 Min Easy Recovery “Spin”
3 Min Hardest (105 RPM)
*No rest between sets.

Complete as many rounds as possible in 20 mins of:
Overhead Walking Lunge, 95/65 lbs, 25 ft
8 Bar Facing Burpees
Overhead Walking Lunge, 95/65 lbs, 25 ft
8 Chest-to-bar Pull-ups

43/30 kg
25 ft (7.5 m)
https://games-assets.crossfit.com/s3fs-public/CFGOpen2016_EventPDF_16_1_sjdnheyw652bgdsnk.pdf

WORKOUT 1

LIGHT WEEK 4/13

WARM UP n.15-20min SAMA

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SNATCH JERK grip to SN grip
4x2@up to 40% pal 2min

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SNATCH from POWER POSITION *no dip
8x1@up to 50% sn-% pal 2min

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BACK SQUAT
3x3@57% pal 2min

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RDL *sn grip
3x3@60-70% sn-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

15 ROMAN CHAIR SIT UP
10@DB BENCH PRESS
10@weight BACK RAISE

21-15-9
OHSQ @45
Burpee over bar