-harjoitellaan jarrutusetukyykkyä,
hitaasti alas ja ylös.

3 x 5

AM: 75 min
3 min run/1 min walk
11.4 km
128/150
6.42/4.42 min/km

PM: 140 min
Warm up & COS 20 min

1.HSPU strength
A. Lift-off + Pike push up 3-4 x Max effort
- 9 10 10

B. Deficit push ups 4 x Max effort
- 10 kg plates
- 13 11 10 9

2.MU
A. High amplitude ring swings
- Accumulate 60 swings in sets of 6-8

B. Muscle up
- EMOM10: MU x 1
- E2MOM16: MU x 2
- MU x 26

3.BFLY + BFLY CTB
- Bfly x 20
- Kip swing + CTB 5 x 4+4
- CTB + bfly 5 x 1+1

4.Power clean
A. Every minute on the minute for 10 minutes:
5 Power cleans @ 42-45 kg
- 45 kg

5.Accessory
A. 3 sets:
8 DB Bent over row to external rotation
8 DB Supinated Front raise

WOD:
(Each Round Done As Quickly As Possible. Rest Between Rounds)

-500 Meter Row / 20 Thrusters (#95/65)
-400 Meter Row / 15 Thrusters (#115/75)
-300 Meter Row / 10 Thrusters (#135/85)
-200 Meter Row / 5 Thrusters (#155/95)
-100 Meter Row / 1 Thruster (#185/115)

Post WOD:
Three Rounds of:
-30 Weighted Sit Ups
-1 Minute Plank

Ouch!

https://www.youtube.com/watch?time_continue=1&v=7Tx_qGl_L74

Strength
3 Rounds of:
Front Squat x5
Chinese Row x12
Hollow Rock x20

then 5 rounds of:
BB Strict Overhead Press x5
KB Swing x20
Burpees x8
Do 1 round AFAP then rest ~1min

Don't rush through the rounds. Take your time and rest approx 1min after each round

For time
100 T2B or leg raise

Start every minute 5 push ups. If you are done before 15 minute time cap, do rest of the time plank hold.

Time cap 15 minute

• 4 Sets of:
Strict Ring Dips (tempo 31X1) 3 reps +
Strict Ring Dips 4 reps +
Kipping Ring Dips 8 reps
Complex must be unbroken Rest as need each sets

CrossFit Open 19.4!!!

3x
Max reps Unbroken: Strict Pull up
Rest 1min.
1min.: Max reps Bench press (60/40kg)
Rest 1min.
1min.: Max reps GHD sit up
Rest 1min.

Pre-WOD:
5X5 Dead Lift

WOD - As heavy as possible, as quickly as possible:
-1 Snatch, 10 Hand Stand Push Ups
-1 Snatch, 9 Hand Stand Push Ups
-1 Snatch, 8 Hand Stand Push Ups
-1 Snatch, 7 Hand Stand Push Ups
-1 Snatch, 6 Hand Stand Push Ups
-1 Snatch, 5 Hand Stand Push Ups
-1 Snatch, 4 Hand Stand Push Ups
-1 Snatch, 3 Hand Stand Push Ups
-1 Snatch, 2 Hand Stand Push Ups
-1 Snatch, 1 Hand Stand Push Up