A: Power snatch 8x2 @moderate weight
B: back squat, heavy 3rep
C: push press, heavy 1rep
D: Strict pull ups 3xMax
E: 15min emom
5x burpees

4 rnds, 20s. each, 10s. rest b/w
negative handstand (to deficit if possible) come off the wall b/w reps
Banded dead bug
Banded step back lunge L
Banded step back lunge R

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2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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Snatch Seg. pull
2 s. @ start, top of the knee, hip
4 s. down

5x3 @77.5% of snatch

Viikko 5

7x3 V2

WU + banded scap pull down 2x10

1a. Weighted chin ups 4x6
1b. Wall walks 4x3

2a. Tempo deadstop rack pulls 4x10-12
2b. Seated KB arnie press 4x10+10

3a. Lying prone rows 4x10
3b. Tempo decline push ups 4x10

KB Curls
3 x 8-10. Rest 60s.

FOR TIME

• 2000m Bike
• 5 Rounds of complex
• 1600m Bike
• 4 Rounds
• 1200m Bike
• 3 Rounds
• 800m Bike
• 2 Rounds
• 400m Bike
• 1 Round

Complex:

• 5 Deadlifts 2x24kg KB
• 7 Ring Rows
• 9 Pushups

LÄMMITTELY
Alakropan lämmittely/aktivointi/liikkuvuus
- nilkat
- reidet
- lonkat
- pakarat

TEKNIIKKA
Sopivan kyykky syvyyden etsiminen
Sopivan kyykky asennon etsiminen
Kepin/tangon paikan hakeminen

4x8 / 1min lepo sarjojen välissä
Takakyykky

Circuit
4 kierrosta, 40s./20s.
1. Takakyykky
2. Staattinen syväkyykky KK kanssa
3. Kyykkypito seinällä

CrossFit Games Event 15
For time

600-m row
90 chest-to-bar pull-ups
36-ft. walking lunge, weight back-racked
36-ft. walking lunge, weight front-racked
36-ft. walking lunge, weight overhead

♀ 135 lb. ♂ 185 lb.

30min amrap
9 squat jumps
7 FLR Burpees
5 push ups
Hitta prattempo mellan varje varv

3x40sec all out, 3min rest
15min rest
3x40sec all out, 3min rest

Damper @ 1