Saksityöntö telineestä 3 x 3

Jarrutusetukyykky

5 x 3

Optional Accessory
CONDITIONING

For time:

21-15-9

GHD Sit-Up
DB Snatch @22,5/15kg

RPE 3 to 4
 
Target <5min

2 squat snatch

Five rounds for time of:
12 x Deadlift @ 135
9 x Front Squats @ 135
6 x Push Press @ 135

Buyout: 10-9-8-7 Toe to Bar

Do one or two of these (1-8) in following order:

1. Explosive Strength: Standing Vertical Box Jump
2. Explosive Strength: Snatch 1RM
3. Explosive Strength: Clean & Jerk 1RM
4. Maximal Strength: CrossFit Total ( Back Squat 1RM, Shoulder Press 1RM, Deadlift 1RM)
5. Aerobic Capacity: 2000m Row
6. Strength Endurance: Fran
7. Anaerobic Capacity: 500m Row
8. Flexibility: Sit and Reach

For time:

1 round of

30 strict pull-ups
60 push-ups
90 squats

Then, 2 rounds of

15 strict pull-ups
30 push-ups
45 squats

Then, 3 rounds of

10 strict pull-ups
20 push-ups
30 squats

For time with a partner:

20 Deadlift 80kg
16 Bar facing burpee
20 Deadlift 100kg
16 Bar facing burpee
20 Deadlift 120kg
16 Bar facing burpee
20 Deadlift 140kg
16 Bar facing burpee
20 Deadlift 120kg
16 Bar facing burpee
20 Deadlift 100kg
16 Bar facing burpee
20 Deadlift 80kg
16 Bar facing burpee

Complete as many rounds in 15 minutes as possible of:

5 dumbbell push jerks
7 box jumps

♀ 35-lb. DBs, 24-in. box
♂ 50-lb. DBs, 30-in. box

"Tall Snatch" 5x3

Tempaus + valakyykky 1+2x70%, 1+2x75%, (1+2)x80% (valat 3 sek pito pohjassa)

Tempaus veto 1x3x90%, 1x3x95%, 2x3x100%

Takakyykky 1x5x70%, 1x3x75%, 3x3x80%

Accessory:

Leuanveto 3 x max
lisäpainolankku 3 x 30sec