A:-
B:
30min emom: 1min on/1min off
1-5: 9 Front Squat 75/50kg
6-10: 20 lateral burpees over bar
11-15: 20 cal on rower

Anpassa antal repetitioner och tyngd efter vad ni själva känner är möjligt

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 dips
8-12 kbs
12 du's or attempts

Metcon/Metcon-comp
750m row or 50 cal airdyne
then
4 giant sets not for time
10 db press or bench
10 curls
10 dips
10 upright row
10 sit ups

Finisher
roll/smash any hotspots
30 side bends

EMOM 12 min

Joka alkava min 1 tempaus raakana + 1 riipusta, 70 % ja siitä korotellen

Crossfit Games Open 15.1.

Prep.
+

9 min AMRAP

15 TTB
10 DL 52,5/35kg
5 Snatch 52,5/35kg

---

Snatch anyhow.
Scale weights as needed.

Open 15.4. - modified

Prep.
+

8 min AMRAP

3 Clean 84/56kg
3 HSPU
6 Clean
6 HSPU
9 Clean
9 HSPU
..

---

Clean anyhow.
Scale weights as needed.

12 min AMRAP:
3 Power Snatch
6 Power Clean and Jerk
9 C2B Pull-Ups
54 Double Unders

5 RFT:
Rx:
10x bw back squat
50 unbroken DU

S1:
7x 0,75bw back squat
35x double under (attempt)

S2:
7x 0,5bw back squat
25x double under attempt

EOM 20 min
Hang power snatch + power snatch + 2 x OHS

Trapezius pull 4 x 10

For time:
30 Hang Squat Cleans 60/42,5kg 35-39 vee, 50/35kg 40+
30 HSPU, jokainen tekee hupsuja, linttejä pään alle.
30 Thrusters 60/42,5kg 35-39 vee, 50/35kg 40+
30 Box Jumps Overs 24/20"
30 Overhead Squats 60/42,5kg 35-39vee, 50/35kg 40+
30 C2B Pull-ups

For time:

• 10 single-leg squats, alternating
• 10-yard handstand walk
• 20 single-leg squats, alternating
• 20-yard handstand walk
• 30 single-leg squats, alternating
• 30-yard handstand walk
• 40 single-leg squats, alternating
• 40-yard handstand walk

Both exercises in this couplet are intended to be moderately difficult yet done at a quick pace. Both movements require strength, balance and flexibility. Pick a scale for each that pushes your weaknesses, but can still be performed with some intensity.

Intermediate Option

For time:

• 10 assisted single-leg squats, alternating
• 1 wall walk
• 20 assisted single-leg squats, alternating
• 2 wall walks
• 30 assisted single-leg squats, alternating
• 3 wall walks
• 40 assisted single-leg squats, alternating
• 4 wall walks

Beginner Option

For time:

• 10 box step-ups, alternating
• 10-yard bear crawl
• 20 box step-ups, alternating
• 20-yard bear crawl
• 30 box step-ups, alternating
• 30-yard bear crawl
• 40 box step-ups, alternating
• 40-yard bear crawl