Push Jerks
• 5 reps at 70%
• 3 reps at 80%
• 1 rep at 90% of 1RM

10 kierrosta aikaa vastaan:

• 15cal BikeErg
• 10 GHD-istumaannousu
• 15cal soutu
• 10 shoulder-to-overhead @ahap (UB)
• 15 swingi (ven.) @ahap (UB)

Stoh ja swingit niin raskaalla kuin mahdollista, mutta kuitenkin niin, että saat tehtyä kaikki unbroken. Painot kommenttiin.

Back squats based on 90kg 1RM
Start 6x6 with 62,50kg

Skill
5 minute AMRAP of Strict Muscle Ups - 19 PR

WOD
5-4-3-2-1 reps for time of:
Squat Cleans (80kg)
Muscle-Ups
It's been a while since I've done a heavy metcon like this. This was brutal!

Hang Squat Cleans
• 5 reps at 70%
• 3 reps at 80%
• 1 rep at 90% of 1RM

10 minutes EMOM:
5 Deadlifts

rest a couple minutes

10 minutes EMOM
5 Push Press using dumbells

18 minutes as many rounds as possible of:

-15 box jumps (24"/20")
-12 shoulder to overhead (115/75)
-9 toes to bar

For official rules on this WOD see this link:
http://games.crossfit.com/workouts/the-open?#tabs-3

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well, i still have a long way to go. but this was a great #WOD.

3 rounds
10/8 cal bike or row
10 passthroughs
10 DB press

Bench press
E2MOM x 5
10-8-6-4-2

Decreasing reps, increasing weight.

Start first set of 10 around 50-55% 1RM

Choose ONE of the following sports

Swim 1200m @ 85%

Bike 30k @ 85%

Run 10M @ 85%

Row 10k @ 85%

18 minutes as many rounds as possible of:

-15 box jumps (24"/20")
-12 shoulder to overhead (115/75)
-9 toes to bar

For official rules on this WOD see this link:
http://games.crossfit.com/workouts/the-open?#tabs-3