A1: Fat grip strict pull ups 3xMax
A2: Dipd 3xMax

Peruskunto liikuntaa 60 minuuttia.

24-21-18-15-12-9-6-3 reps for time of

• Med-ball cleans
• Push-ups

♀ 14-lb. ball ♂ 20-lb. ball

If at home, modify with a jug or other heavy object. Share your at-home modifications and time in comments.

Death by 1-legged burpee

EMOM For as Long as Possible
1 Rep in the first minute
2 Rep in the second minute
3 Rep in the third minute

etc.
Each minute on the minute (EMOM), starting at the top of the minute, with 1 repetition in minute 1, complete one more repetition per minute each subsequent minute (2 reps from 1:00-2:00, 3 reps from 2:00-3:00, etc.). Continue until you can no longer complete the number of reps prescribed in under a minute.

Score is the number of full rounds completed plus number of reps completed in the last round.

This Workout is done together in ZOOM 21.1. at 18:00
The link to ZOOM meeting will be added here 30 prior to workout (17:30).
You can join with Free Zoom version. Download it here https://zoom.us/

Coach Sanni

For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters

22,5/15 Kg a dumbell

Minden volt már a home challenge sorozatunkban is, úgyhogy találtok jó kis bemelegítős és skálázási alternatíva tippeket a korábbi post-ok alatt. És persze a hivatalos videót is nézzétek meg a linken!

Hajrá;)

https://games.crossfit.com/workouts/open/2021/3

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(20)
Heather & Derrick's Anniversary workout 🎉
On the 4:00 x5-cycle through once every 4:00 mins.
20 russian kettlebell swings
20 kb lunge w/good form
200m run
score equals slowest round

Finisher
50 hip raise
1:00 quad stretch

Amrap 3 min
Burpee+viivajuoksu 5m

110kg

Conditioning
”Split triplet, ish”

5 Rounds for Time
5 Strict Pull Ups
100 Double-Unders
10 Dumbbell Hang Split Snatches (45/35 lb)
10 Dumbbell Hang Clean-and-Jerks (45/35 lb)
Time Cap: 20 minutes

This event is a modified version of Games 2019 event Split Triplet. Only the pegboard is changed into strict pull ups and Dumbbell weight is scaled into lighter weight. (Games weights were 80/55lbs) Remember the importance of scaling! Double unders should not take over 2 minutes and DB should not be too heavy. These are new movements for most so focus on technique.