Open 20.5
Toistot voi suorittaa halutussa järjestyksessä

40 palomiespunnerrus rengaissa
80 kalori soutu
120 seinäpalloheitto 6/9kg

aikaraja 20 min

Skaalukset

Palomiespunnerrus: leuanveto tai hyppy rinta tankoon
Seinäpallossa kevyempi pallo.

6 min Emom
1 Clean and jerk 75+%

10 Rounds of; switch after each round (5 each)
15/10Cal Row
12 Thrusters 20/15kg
3 Bar MU / 8 T2B

Scale to go unbroken and fast!
TC 18 Mins

Alternate through;
1. 3-5 Bar MU
2. 15 American swings
3. 10 front rack back step lunge 60/40
4. 10 push press 60/40kg
5. Rest

6:30 Mobility
7:30 Shoulder Press + Push Press + Jerk 20.12.2020
8:30 Basic Endurance CrossFit

12:00 Mobility

15:00 Basic Endurance CrossFit
16:00 Mobility
17:00 Shoulder Press + Push Press + Jerk 20.12.2020
18:00 Mobility
19:00 Shoulder Press + Push Press + Jerk 20.12.2020
20:00 Basic Endurance CrossFit

Strength (load)

5 sets of 5 front squats. AHAP.
Lift every 3:00.

For time:

100 DU
50 kbs
50 box jump
50 sit up
50 air squat
50 up&down

Front squat 1RM

Back Squats

5 reps @75%
3 reps @80%
2 reps @85%
5 reps @77,5%
3 reps @82,5%
2 reps @87,5%

3 Rounds For Time:
10 Front Squats 75/50kg
10 Chest to Bar Pull-ups
10 Burpees