Fight Gone Bad!

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls 30/20

1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
rest 1'

clean & jerk practice, then up to rpe 8

9' AMRAP
1-2-3-4...etc
power clean + front squat + STOH
burpee pull up

For time

• Accumulate 6 minutes of a pull-up bar dead-hang hold
• Each time you drop from the bar, complete 100 double-unders and 30 V-ups.

Alkulämppä leikki: "Peili"

Mobility

Taito: Voimisteluliikkeitä treeniä varten

WOD

Emom 6
1) Voikka 1
2) 45s Kone

-tauko

Emom 6
1) Voikka 2
2) 45s Viivajuoksu

For time:

3rnds
20 wall ball
15 KB sumo DL high pull @24/16
10 pull up

3' rest

5 rnds
30 DU /60SU
20 medball clean
10 ttb

T.C.: 30'

Alkulämppä leikki: reaktiopeli

Mobility

Voima:
3x 6-8 Leukaa

WOD
YGIG 10 min
6+6 Vuorikiipeilijä
6 Boxihyppyä
6 Kyykkyä

20'min to find your 1RM
Thrusters (From rack)

Complete as many rounds and reps as possible in 16 minutes of

• 400-meter run
• 6 burpees to a 6-inch target
• 6 bar muscle-ups
• 10 dumbbell walking lunges

♀ 35 lb
♂ 50 lb

-

Intermediate option
- Complete as many rounds and reps as possible in 16 minutes of
- 400-meter run
- 6 burpees to a target
- 8 toes-to-bars
- 10 dumbbell walking lunges

♀ 25 lb
♂ 45 lb

-

Beginner option
- Complete as many rounds and reps as possible in 14 minutes of
- 200-meter run
- 4 burpees to a target
- 6 sit-ups
- 9 bodyweight walking lunges

4 rounds
1 min row
30s. scorpio, alt. legs
30s. windmill each side

---

17.1

20 Min cap
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
@22.5/15kg
@60/50cm

---

https://games-assets.crossfit.com/cfg_open2017_event_17_1-10ednhsy6ewhd6_0.pdf

3:00 Row + 3:00 Echo bike@ easy pace
2:00 Row @ moderate pace
+
2-3 Rounds
5/side Elevated ankle lunge
5/side Cossack squat
5/side Tactical ankle rocks, alternating
+
Barbell prep
5 – 3 – 1 of each @ empty barbell
Hang muscle snatch
Behind the neck snatch grip press
Hang power snatch
Overhead squat
Power snatch