For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters

22,5/15 Kg a dumbell

Minden volt már a home challenge sorozatunkban is, úgyhogy találtok jó kis bemelegítős és skálázási alternatíva tippeket a korábbi post-ok alatt. És persze a hivatalos videót is nézzétek meg a linken!

Hajrá;)

https://games.crossfit.com/workouts/open/2021/3

Strength
3x3 of Strict Press
Was supposed to be 5x3 but cut short due to setup and running out of time for wod.
95/115/135

WOD
Nate
20 AMRAP
2 Muscle Ups
4 HSPUs
8 KB Swings 2pood (subbed to 1.5 since I don't own a 2pood KB.

12 rounds + 1

Bench press 3-3-3-3-3 reps.

185-205-210-225-235-185

Buy In: Ride to gym 1mi 20min Cybex 10min Bike
Finish Chest
Cash Out: Ride home 1mi.

Pre-Wod:
5 rounds warmup, increasing weight: 1 Press, 1 Push Press, 1 Push Jerk
45, 55, 65, 70, failed press at #75.

WOD:
AMRAP (12 min):

3 Muscle Ups (or 3 Pull Ups + 3 Dips)
12 Push Jerk (115/75) - 65 for 1 round, 55 for 1 round, 45 for remaining rounds.

Finished 5 complete rounds, and then did 3 pullups/3 dips (equivalent of 3 MU's) and 5 push jerks.
Reported 5 rounds, 8 reps.

After WOD, 100 ABMAT situps, as quickly as possible but not timed.

6 rounds
25 squat
25 push up
10 chair dip
50 flutter kick
30 jump jack
5 side planks each side

Liikkuvuutta & venyttelyt n. 40 minuuttia.

Takakyykky 3 x 3 x 75%

Raakatempaus + tempaus

5 x (1+1) x 75%

140 min
Warm up for 20 min

1.Ring MU
- Drills
- MU 23x1

2.Weightlifting
A.Drop jerks
3x3 @ light-medium weight
- 15 25 25 kg

B. Clean and jerk
5x1+3 @ 52.5-57.5 kg

C. Segmented Clean deadlift
3x5 @ 67.5 kg

3.Strength
Rear foot elevated Split squat
3x8+8 - 30 lbs

Pre-Wod:
Work up to heavy 1 rep Power Clean (130)

WOD:
10-9-8-7-6-5-4-3-2-1
Body Weight Deadlift
Bar Facing Burpees

80% 1RM

Metcons:

Hero DT: 5 Rounds with 155lbs on the bar - 12 DLs, 9 HCs, 6 Push Press

Metcon 2: 5 Rounds for time: 10 DB Snatches (70lbs), 10 1 Leg BJs (18"), 10 VUs

Elements: 1000m Row - 3:43