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

5 x 8

Gymnastics skills
*Voimisteluliikkeiden läpikäyntiä, jokainen omalla tasollaan
*Lähdetään liikkeelle perusteista!

WOD
3 rounds for max reps (total 15min)
1min box jumps/box step ups
1min sit ups (with medball)
1min walking lunges
1min alternating single arm push press (kb)
1min rest

*Tasainen tahti jokaisella kierroksella, ei ”all out”.

@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.

20 MIN AMRAP

• 4 Pullups/ring rows
• 8 Pushups
• 12 Air squats

15-12-9 Row Calories
15-12-9 Thrusters
15-12-9 Burpee Over Rower
15-12-9 Wallball

Build To A Heavy Triple

Close-Grip Bench Press
• 10 reps at 45% of 1RM Bench
• 8 reps at 55% of 1RM Bench
• 5 reps at 65% of 1RM Bench
• 3 reps at 75% of 1RM Bench
• 2 reps at 85% of 1RM Bench

Buy-in: 60 calories of choice

3 rounds of:
- 25 push presses @ 30/20kg
- 20 alternating DB snatches @ 20/15kg
- 15 ring rows
- 10 DB burpee deadlifts @ 2 x 25/20 kg
- 5 strict pull-ups

Buy-in 2: 40 cal of choice

2 more rounds of the above 5 movements

Buy-in 3: 20 cal of choice

1 more round of the above 5 movements

A)
Back squat
1x4 @75%
1x3 @80%
1x2 @82,5%
2x4 @75%
1x6 @70%

B)
4 sets
5 paused (deficit)push up
6-8 feet elevated horizontal ring row

C)
2-3 sets
8/8 precher curl
15 banded triceps push down