Feb.24 Workout of the day:
5-5-5-5-5 reps of back squat

Kierros 1 / 15 x 1min
Kulmasoutu tangolla x 5
Etukyykky x 5
Vauhtipunnerrus tangolla x 5
Takakyykky x 5
Vauhtipunnerrus niskan takaa x 5

Kierros 2 / 1 x 15min
Top Swing + Burpee 20sec töitä, 10sec lepo x 4
Laatikkokäännös 30sec
Vuorikiipeilijä 60sec
Pokohyppy 45sec

3 kierrosta

Toinen aina juoksee, toinen tekee…
A: 400m juoksu

B:
100 DB snatch
200 push-up
300 squats

1 Set x 20 reps
rest 5 mins between each exercise
Back Squat @ 85%
Front Squat @ 85%
Squat Clean @ 75%
OHS @ 75%
Deadlift @ 85%

Strength: Front Squat 4x6
Push Press 4x6

WOD: Thrusters x10
Box jumps x10

5 Rounds for time

Every :30 for 10:00
1 Power Snatch at 60-75%

3 rounds for quality

• 20 burpees
• 20 m walking lunge (light weight)
• 15 weighted sit-ups (heavy)

The CrossFit Games Open 2018
Qualifier

Q1: AMRAP 20min: 8 ttb, 10 db hc&j, 14/12 cal row
Q2: FT: 1-2-3-..-10 db squats + bob, 1rm clean, cap 12 min
Q3: 15.3: 2 rft: du, ohs, du, rmu, du, db sn, du, bmu, cap 14 min
Q4: 21-15-9 dl 102/70 kg, hspu + 21-15-9 dl 143/93 kg, 50-ft hs walk, cap 9 min
Q5: AMRAP 7 min: thrusters 45/29 kg, ctb

A.M.R.A.P. in 7' of:
1 Squat Clean 60 Kg - 1 Bar Facing Burpee; 2 Squat Cleans - 2 Bar Facing Burpees; 3 - 3...

Sali auki normaalisti, WOD tunnit Open tunteja