Neljä kierrosta (ks. videot):
10 Bulgarialaista kyykkyä, 5 per jalka,** ilman painoja** (askelkyykky jossa takana oleva jalkaterä esim. sohvalla)
10 linkkuveistä
10 tuolidippiä
10 takanostoa (ilman painoa)

Tulokseen tehtyjen kierrosten määrä!!

Bulgarialainen:

Linkkari:

Tuolidippi:

Takanosto:

A. Single Arm DB Snatch 4 x 2 each

B. Close Grip Bench Press – 6 - 4 - 3 - 2 -1 - 6
82% 87% 90% 92% 97% 85%
Face Pulls – 4
Repeat 4 times

C. Chin Ups – 6 - 4 - 3 - 2 -1 - 6
Behind the neck Press 6
Repeat 4 times

D. DB Bench Press – 6 each side
DB Row – 6 each side
Repeat 3 times

Metcon for time

100 Push ups
50 pull ups
40 Push press
30 Sit ups
20 Burpees
10 C2B

CTC Open 2017 - event 3 modified

For Time, CAP 10 min

3 Rounds:
15 breaths HS hold
6 Bar-Over-Burpees (hand-release)
6 Snatch 45/35 kg (anyhow)

Buy out:
60 Double-unders
20 Box jumps

---

Original:

Partner A must wait in HS hold as Partner B completes:
-6 Bar-over-burpees (hand-release)
-6 Snatches 60/40 kg

Both athletes must complete 3 rounds of said movements, after this comes

Buy out:
-60 DU (one completes)
-20 Box jumps (one completes)

Total cap 6 min

3 rounds:
6 box jump over
6 db snatch

1-2min rest between

A.
Build to today’s heavy…
Snatch x 3 reps

Drop back down to 65%, and then…

Build to today’s heavy…
Snatch x 2 reps

Drop back down to 65%, and then…

Build to today’s heavy…
Snatch x 1 rep

Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

EMOM X 24 Minutes:

• Min. 1 - 12 DB Muscle Cleans @ 15-35/10-25 lbs.
• Min. 2 - 20 meter Sled Drag @ 45-135 lbs.
• Min. 3 - 12 DB Power Clean and Jerks @ same weight as DB Muscle Cleans

• Min. 4 - 12 Total (6/Leg) DB Walking Lunges @ same weight as DB Muscle Cleans

• Every round you successfully complete all of the repetitions of a movement, add 1 rep to that movement the following round. Every unsuccessful round, subtract 2 reps from that movement the following round. The Sled Drag will not increase or decrease. It stays at 20 meters throughout the entire EMOM.

• This will be a very grip intensive workout due to so much time spent holding the DB's. That is why the weights are lighter today. Challenge yourself, but pick a weight that you can cycle quickly and efficiently with good technique. Go lighter rather than heavier on this workout.

4 rounds for time:
15 push jerks 30/25 kg
12 front rack lunges 30/25 kg
800 m run

3 x 500m -moderate-
(50s rest between each)
Rest 4 mins
5 x 100m -fast-
(20s rest between each)
Rest 4 mins
3 x 400m -moderate-
(40s rest between each)
Rest 4 mins
5 x 100m -fast-
(20s rest between each)
Rest 4 mins
3 x 300m -moderate-
(30s rest between each)

Amrap 40min
10 pistol squats
15 Ghd
20 boxjumps

Every 5 min:
Assaultbike 1min (not at start and 40)

1RM Bench Press
5 - 60% - 120
5 - 65% - 130
5 - 70% - 140

Metcon
50 KB Swings (53/35) - 40
40 HR Push Ups
30 Box Jumps
20 Wall Ball Shots- 2 squats per shot (20/14) - 20
10 Muscle Ups (mod with 10 C2B and 10 ring dips) - pretty sure I detached my shoulders on a couple MU attempts, finished out with C2B & dips

Finished at 12:48 - estimated I spent about 4 minutes destroying myself on MU - I get my arms too wide and it destroys my shoulders once I get over the rings.