Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups 9 thrusters
9 chest-to-bar pull-ups 12 thrusters
12 chest-to-bar pull-ups 15 thrusters
15 chest-to-bar pull-ups 18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Rx’d: (Ages 16-54)
Men use 100 lb. (45kg)
Women use 65 lb. (29kg)
Scaled: (Ages 16-54)
Men use 65 lb. (29kg), perform jumping chin-over-bar pull-ups
Women use 45 lb. (20kg), perform jumping chin-over-bar pull-ups

https://games.crossfit.com/workouts/open/2018

40 Min EMOM
1. 10 db snatches 22.5/15kg
2. 5-8 strict pull ups
3. 6-10 Burpee box jump overs
4. 10 HSPU

1) Wallball
2) Burpee
3) DB Snatch

25 rounds of BW BEAR for time.

Scale to 70 % of front squat

1 Power Clean; 1 Front Squat; 1 Push Press; 1 Back Squat; 1 Push Press.

TC 40 min

Low hang power snatch 3-3-3-3
-below the knee cap
-building up but not until failure
-fast and agressive extension

Deadlift

5x8@moderate weight (tempo 4x4)

9.1.2018

clean + front squat + stoh + back squat + stoh bhd neck

Find in 15 minutes heaviest weight comblex.

4min
yleisliike

5 rds

20 medball squat cleans
10 burpees

TC 12 min

12min rauhalliseen tahtiin

10 pallonheittoistumaannousu
30s+30s sivulankku