Repeat of 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
♀ 35-lb. dumbbell, 20-in. box ♂ 50-lb. dumbbell, 24-in. box
Time cap: 20 min.

https://games.crossfit.com/workouts/open/2021/2?division=2&workout_tiers=scaled#workoutDescription

Laji julkaistaan to-pe välisenä yönä. Perjantain kaikilla tunneilla tehdään kyseisen viikon ajan open-laji.

Aamutunti normisti 9-10 (huom! saattaa mennä vähän yli)

Iltatunnit 2x 1,5h lähdöt.

Tuttuun tapaan puolet aina tekee ja puolet tuomaroi. Lajit sopivat kaikille ja valkku neuvoo skaalaukset jne.

Lisää openeista voit lukea: https://open.crossfit.com/

Bench press 5-4-3-5-4-3

Every minute for 10 minutes
Clean+hang clean+front squat

85% of 1 rep max

Air bike, Bike erg or Run
Warm Up
2 rounds
50 marhing (polvennostot paikallaan vuorojaloin)
20 alt leg bodyweight RDL
20 shoulder taps on push up plank
5 push up to downdog and streching your calfs/achilles on each rep
:20-30 Squat hold

Metcon
5 min from easy to moderate speed
rest 2 min
2 sets
4 min moderate, rest 2 min
2 min moderate, rest 1.5 min
1 min moderate/fast , rest 1 min
:30 moderate/fast
rest 3 min and go for new set

5 min recovery which is slower speed than easy pace.

total time 39 minutes for this cardio workout including rest times.

Mobility for today
3+3 min glute/side/low back smash with roller
3min upper back smash with roller
10 /10 thread the needle

Sotilaspenkki 5x5
Ojentajat otsalta 5x10
Tuettu kulmasoutu 5x10-15

Band pull aparts 5x10
Vatsat 5x10

30-40 band pull aparts
5-10 push up to downdog
5-10 dynamic squat strech
then
2 rounds
1:30 cardio machine
10+10 plate halos
15 GTOH with plate
15 goblet squats
25 plate hops
5+5 plate windmill
5+5 lunge elbow to floor strech + torso rotation

skill/wod prep (practise Single arm OHS and DB Squat Snatch)

4 rounds for time:
6 double dumbell push press 16/25kg
6 box jump 50/60cm
10 push-up
10 air squat

Every 2 min 2 split jerk x5
concentrate technique