Kyykky 3x3x70-80%

Penkki 3x3x70-80%

Maastaveto 5x2x70-80%
-eka toisto vain polviin asti ja 1-2s stoppi

Eli painot samat millä teit ma treenin

1.100m run
2. 10 back squat 50-60% -> round 1&2 50kg 3&4 55kg
3. Rest

A: No contact snatch + no feet snatch up to heavy 4x2
B: Halt clean pull + halt power clean @85% of power clean 4x2
C: a Death by Complex (increase weight every minutes) Power clean + doubles Clean + Power Jerk

16 min emom

12 lunges
40 s alternative core
12 hip thrust
40 s alternative core

EMOM’20
1. 10 power snatch 40kg
2. 30 DU
3. 8 HSPU (ub)
4. 2 Rope climbs

3 rounds
10/8 cal bike or row
10 squats
10 RKBS (lightweight)

WOD (with partner)
Buy in: 100 wallballs 20/14

10 rounds
200m run or row
5 Hang cleans 135/95
10 AKBS 53/35

Buy out: 100 dubs/200 singles

*split work however but all work must be done in the order it is written.

A,
3 position squat clean & jerk
1-1-1-1-1
- jerk only After the last clean
- hang- mid -floor
- 5 sets , each set must be be AHAP

B,
Olympic Squat 1x15, using heaviest weight for the set
Reverse Hyper 10-10-10, using heaviest weight per set

C,
5 rounds for time of:
25 Double Unders
12 Deadlifts@70/47kg
5 Toes-to-bars
25 Double Unders
9 Hang Power Cleans
5 Toes-to-bars
25 Double Unders
6 Push Jerks
5 Toes-to-bars

Goal: sub 18 mins

@crossfit WORKOUT OF THE DAY
Saturday 220319

Five 3-minute rounds of:

10 push presses
Max-reps weighted strict pull-ups
Rest 2 minutes between rounds. Each round, decrease weight on the pull-ups.

♀ push presses 105 lb, pull-ups 25-20-15-10-5 lb
♂ push presses 155 lb, pull-ups 35-30-25-20-15 lb

Post reps completed each round to comments.

Build To A Heavy Triple