6 Rounds Of:
14/11cal AB
14 GHD Sit-ups
14/4 Burpees To Target / Sandbag Ground To Shoulder 60/40kg
1:00 Rest

• Alt. btw burpees and sandbag each round.
• Timecap 4:00 / round (rest not included)

GHD situp (choose 5-20/round)
Power Clean (3-7reps, unbroken, choose loading)
Rope Climb (legs/legless, 1-3 reps)

Fast pace, rpe 4+

4 x AMRAP4
3min lepo amrappien välissä.

A)
12 Askelkyykky eteen vuorojaloin
12 Ground to overhead
12 Russian twist

B)
5 Burpee
10 Kyykky
12 Käsipainotempaus

WOD Prep
3 rounds
100m run
5 DB man makers (increase weight each round til you get to your workout weight)

WOD
With a partner:
400m run (together)
50 DB man makers 50/35
Rest 1:30

400m run
40 DB man makers
Rest 1:00

400m run
30 DB man makers
Rest 0:30

400m run
20 DB man makers

• run is done together. Both athletes must be back from the run before starting the man makers.

• only 1 partner working on man makers at a time. 1 partner works while other rests.

• man makers can be split up however you like

21-15-9 reps for time of

• Thrusters
• Chest-to-bar pull-ups

♀ 95 lb. ♂ 135 lb.

80% 1RM

65kg levytanko.
50cal soutu
3rounds
8x power clean
8x front squat
8x shoulder to over head
50cal soutu
2 rounds noi samat
50cal soutu
1 round noi samat

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

Liikkuvuutta & venyttelyt n. 40 minuuttia.

Takakyykky 3 x 3 x 75%

Raakatempaus + tempaus

5 x (1+1) x 75%

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