5-10 banded hamstring curl,
10m KB/DB Walking lunges

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time gap 12min

https://games.crossfit.com/workouts/open/2019/4

Every 1,5 min for 9 minutes (6sets)
Snatch high pull + hang power snatch + power snatch
Use 40-60% of 1 rm

1 Strict Pull-up, 2 Push-ups, 3 Air Squats,
2 Strict Pull-up, 4 Push-ups, 6 Air Squats..
3-6-9.. etc.

Push Press + Back Squat

6 x 3+5@AHAP.

Every set as heavy as possible.

SO 3:00

Front squat 5RM

Built in twenty minutes maximum 5 repetition set.

For time:
14 (7/7) DB hang cluster 25/17.5kg
14 C2B
12 DB hang clusters
12 C2B
10 DB hang clusters
10 C2B

L2: 7-6-5 Bar MU

TC:7 min

2 snatch pulls + 2 Squat snatches

4 sets with same weight
75-80% of 1RM
-no need to be TNG, you can drop between the reps
-pieni korotus viime viikkoiseen

In Teams of 2 for Time: (YGIG)
Complete 20 Rounds of Cindy
( 1 round Cindy is 5 pull ups, 10 push ups and 15 air squat)
Then..
50 Deadlifts 80/60 KG
50 Bar over Burpees
50 Wall Balls

Time Cap 35mins

EMOM 10
Clean pull + low hang power clean + push jerk
-use 75% of 1 RM PC
-same weight on every minute
-add more from last week