Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

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Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

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3-5 rounds for qualty, rest as needed, scale if needed. Check the videos.

1) Thoracic Flow/Squat Flow/Hip Flow/Ankle Flow pick your weapon
2) 10-20sec Flutter Kicks
3) 4) 5+5 Single Arm DB/KB OHS or 5+5 DB/KB Squat Snatch
5) 3-5 False Grip Walk-Ins
6) 5-10 Alternating Pistol Squat, use loading if you can

Back Squat 3x10 AHAP ( 3 sec tempo down)

-rest 90 sec

90 Secs on: 2 Mins Rest ( 28 mins 8 total)

A. 21 Thrusters, 21 Pull ups and max Burpees in remaining Time (45/30 kg)

B. 20/15 Cal Row + Max Burpees over the rower

Score is Burpees added together

3 rds
400m run
15 Wall ball shots
15 pull-ups

L1: Kipping pull-up
L2: C2B

Time cap 14 min

For time
21-15-9
power snatch 40/30kg
400m run after each set of snatch

Target under 8min

2 Mins on 3 Mins off: (6 Intervals in total) 30 Mins

A. 12 Deadlifts, 9 Hang Power Clean & 6 STOH @60/40KG
Max Burpee over the bar

B. 25/20 CAL Row
Max Burpee over rower.

Post total burpees A + B and breakdown in comments

Shoulder press, 3 x 4, 70 %

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Notes
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 10 power snatches, then move to the pull-up bar to perform muscle-ups. After 3 reps, the athlete will move back to the barbell and begin their next round.

Your score will be the total number of repetitions completed within the 7-minute time cap.

Tiebreak
The scoring for this workout includes a tiebreak. At the end of each round, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full round. In the case where 2 athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Equipment
• Barbell
• Plates to load to the appropriate weight for your division
• Collars
• Pull-up bar

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 34 kg (75 lb.), 29 kg (65 lb.), 25 kg (55 lb.), 20 kg (45 lb.), and 15 kg (35 lb.).

http://games.crossfit.com/workouts/the-open

RX´d

7min AMRAP

10 Power snatch @ 35/25kg
3 bar muscle up

Scaled

10 power snatch @ 20/15kg
5 jumping c2b

E3MOM 9 minutes:
Max Reps Pull Ups or Chin Ups

Choose the version of the exercise you are best at.
If your max is less than 3 reps, do 3 sets of max with partner assistance.
NO rubber bands, unless you don’t care about doing real pull ups one day.

Advanced:
7 sets of:
5 Chest to Bar Pull Ups

Rest exactly 60 seconds between sets
Reps must be unbroken on all sets. If too easy, do strict C2B