5x3 Snatch @ 75-80% of 2RM
Same weight as last week

8min alkavalla minuutilla

2 rinnalleveto @70-80% 1RM

3-3-3-3

-70-80% of 1RM power snatch
-all sets with same weight, no FAILS!
-every 3 minutes

WEIGHTLIFTING

EMOM x12 Snatch (anyhow)

1-3 RPE 3
4-6 RPE 3+
7-9 RPE 4
10-12 RPE 4+

Try to add 5-10% compared to last week

15 kb swings @medium weight
12 hand released push ups
9 strict pull ups / hardened ring row
6 strict handstand push ups / 2 wall climbs
rest 2-2,5 min and repeat

Back Squat
3 reps V3
2 reps V3
2 reps V2
1 rep V2

Every 3 minutes

-tähän tulee progressio, joten tärkeää pysyä "varoissa".

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.