For time (A+B+C)

A:
2 rounds:
9 Power Clean 60/40kg
15 Wallball
21 cal Row

Rest 3min

B:
3 rounds:
5 Power Clean
10 Wallball
15cal Row

Rest 3min

C:
4 rounds:
3 Power Clean 60/40kg
6 Wallball
9 cal Row

RPE 3-4

This is consistency work. Try to hit each round in different parts within 5sec window

CONDITIONING

Row/Bike/Airbike for 60min (5 rounds). E3MOM alternate between A, B, C and D. WOD starts with A.

A: 5 Squat Snatch @60-70% of 1RM
B: 12 KBS @32/24kg
C: 5 Squat Clean Thruster (use same load as in A)
D: 12 TTB
Overall RPE 3 to 4

Target: this workout is mostly machines. Execute the movements with perfect form. This is not all out, your HR should stay at RPE 3 when biking/rowing.

Tailoring Options:
Squat Snatch→ decrease loading or do power snatch
KBS→ decrease loading
SCT→ decrease loading
TTB→ high knees

4 x 4min on / 2min off:

A)Buy in: 24/20cal row
AMRAP: 6 burpee over rower + 6 db snatch 35/25lbs

B) 2 rope climb
40 DU/crossover single-under

CONDITIONING

EMOM x20, Thruster (3/3)

5min with 5 reps
5min with 3 reps
5min with 1rep
5min with 5 reps

Bar from the ground. Fives and triples across (same loading for each set). With singles you can increase the loading every minute.

Overall RPE 4 to 5

[https://games.crossfit.com/workouts/open/2018/1]

Complete as many rounds as possible
in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row
VARIATIONS
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell (22,5kg)
Women use 35-lb. dumbbell (15kg)
Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell (15kg)
Women perform hanging knee-raises, use 20-lb. dumbbell (10kg)
Tehdään kahtena lähtönä, joten jokainen saa tuomarin! :)

For time

30 KB GTOH 32/24kg
21/18 Cal row
20 KB GTOH 32/24kg
21/18 Cal row
10 KB GTOH 32/24kg

TC 10

EMOM 6

Snatch high pull + high hang squat snatch
1+1@50-70%

AMRAP 16

60 Back Squats 40/25kg
40 weighted sit ups
20 deadlift 40/25kg

EMOM 8

1 x snatch high pull + 2 x hang squat snatch @ 65-80%

EMOM 6

Muscle Snatch + Power snatch + Squat snatch