21-15-9
Strict pull up
Strict hspu

Run 400m between! So 21,21 run, 15,15, run, 9,9 run 400m.

Time Cap 16 Mins

30min parin kanssa, kuin tekee 1 kierroksen ja sen jälkeen vaihto. Kevyt paino tangossa.

3 yleisliike (tangon yli)
12 maastaveto
3 yleisliike (tangon yli)
9 rinnalleveto riipusta
3 yleisliike (tangon yli)
6 ylöstyöntö

AMRAP 14

20 sit ups
12 x Hang squat clean 50/35kg
50 Kettlebell/Dumbbell snatch 24/16kg
18/15 cal row.

Rest 5 min

AMRAP 14

12 Burpees
8 push press 50/35kg
20 sit ups
50 Stepping lunge w/ plate 20/15kg

Total reps.

2 rds for time

30 WB shots
20 Power clean 52,5 / 35kg
15 C2B

TC: 13 min

For Time:

42-30-18
Wall Ball 9/6kg
Pull Ups
100 Double Unders after each round

Every 2 minutes x 5

Hang snatch (squat) 3 reps

-70-80% 1RM snatch, ei feilejä

Amrap 12 with partner

20 burpees (10/pää)
20 Goblet squats DB (10/pää)
10 burpees (5/pää)
20 V-ups (10/pää)
20 Burpees (10/pää)

-saa jakaa miten haluaa, kunhan toistot menee puoliksi.

WOD

CROSSFIT OPEN 19.2

WORKOUT 19.2 RX’D

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans (weight #1) 25 toes-to-bars
50 double-unders
13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (weight #3)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans (weight #4)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (weight #5)
Stop at 20 minutes.

RX’D LOADING
Rx’d: (Ages 16-54)
Men squat clean 135-185-225-275-315 lb. Women squat clean 85-115-145-175-205 lb.
Teenagers 14-15:
Boys squat clean 95-115-135-155-185 lb. Girls squat clean 55-75-95-105-115 lb.
Masters 55+:
Men squat clean 115-135-155-185-205 lb. Women squat clean 65-85-105-125-145 lb.

WORKOUT 19.2 SCALED

Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises* 50 single-unders
15 squat cleans (weight #1) 25 hanging knee-raises* 50 single-unders
13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises* 50 single-unders
11 squat cleans (weight #3)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises* 50 single-unders
9 squat cleans (weight #4)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises* 50 single-unders
7 squat cleans (weight #5)
Stop at 20 minutes.

SCALED LOADING AND VARIATIONS
Scaled: (Ages 16-54)
Men squat clean 95-115-135-155-185 lb. Women squat clean 55-75-95-115-135 lb.
Scaled Teenagers 14-15:
Boys squat clean 65-85-105-125-145 lb. Girls squat clean 45-65-75-85-95 lb.
Scaled Masters 55+:
*Men perform sit-ups, squat clean 65-85-105-125-145 lb. *Women perform sit-ups, squat clean 45-65-75-85-105 lb.

5RFT
20 kb snatch 24/16kg
7 Front squat 60/40kg
20 sit ups

1 round = 1 min on / 1min off
2 round = 1min 15s on / 45s off
3 round = 1min 30s on / 30s off
a. assault bike or rowing
b. 10 deadlifts @40% of 1rm + amrap of bar over burpees

c. 30sec of max DU + wall ball shots
d. 100m shuttle run (5x10+10m) + amrap of lunge walking @ 16/24kg KB (goblet hold)
REST 2 "EXTRA" MINUTES AFTER FULL ROUND. SO ONCE A,B,C,D IS DONE RESTING TIME IS 2MIN 30sec BEFORE STARTING NEW ROUND.
WORK CAPACITY ABOUT 85-95% OF YOUR MAX EFFORT.

TOTAL TIME FOR THIS WOD IS 30 MINUTES (1 round is 10min with 2 extra rest minutes). TAKE A GOOD WARM UP SO YOU ARE READY TO GO "HARD" WHEN ITS ABOUT TIME!