Every 180s x 5

3 Back squat V.3

Huom! Normi kyykkytempo. Sarjat voi tehdä nousevalla painolla.

E3M x 5

3-3-2-2-1 shoulder press V.1 (1s pysäytys ala-asennossa)

Huom! Työsarjat huomioiden toistoreservit!

3-4sets:

3 snatch grip deadlift ( 5s negative )

For time:
30 Power Cleans @60/42.5kg
30 Front Rack Reverse Lunges each Leg

• Goal: Hard effort - 90% - go for big sets. Load should be moderate.
• 10:00 Time Cap.

Build to 4 RM in back squat,

Then

10 x 80 % of 4 RM

Overhead squat

65 % x 5
75 % x 5
85 % x 5 +

CrossFit Open 21.3

For total time:

15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

95/65lb (43/29kg) for the front squats and thrusters

Time cap: 15 min.
More details and scaled divisions found here

B) Wendler bench press progression VK2/4
3/3/3+ @70/80/90%

Count weights from 90-95% 1RM

C) Core
On the minute for 6min
1. 30+30s side plank hold (L+R)
2. 30-45s arch hold

For time :

3 rounds :
10 Thusters 50/37,5kg
10 Burpee Box Jumps 24"/20"

Rest 1:30

3 rounds :
10 Hang Power Clean 50/37,5kg
10 Bar Over Burpees

Rest 1:30

3 rounds :
10 Deadlift 50/37,5kg
10 Toes To Bar

TC 13

16min alkavalla minuutilla

1. Käsilläseisontapunnerrus + loppuaika askelkyykkykävely
2. Pyörä kevyesti