Friday

10min AMRAP @ 75%
10 Jump Lunges
10 Monster Band Walks Forward and backward
20sec Bottom of Ring Dip Hold
20sec Bent Hollow Body Hold

Glute Hip Thrust - BW: 4 x 10-12. Rest 60s.
+
- Foam Roll - Adductors x 60s each
- Rockback Adductor Stretch x 60s each
- Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold

10min AMRAP @ 75%
10 Cal Assault Bike
10m Lateral Band Walk/side
15sec Top of Ring Dip Hold
15sec Bottom of Ring Dip Hold

2 RM etukyykky

150 min

1.Skill
A. HSW practice for 15 min
B. RMU practice for 35 min
- Progressions
- MU x 1 rep + attempts

2.JG SC 16.3.2018
A. 3 rounds:
30 sec. straight arm plank
30 sec. straight arm unilateral plank, lift left hand + right foot
30 sec. straight arm unilateral plank, lift right hand + left foot
30 sec. side plank / side

3.Weightlifting from ATP PS 16.3.2018
A. 8 - 10 sets of 1 jerk, go. e. 60-90 sec

1. Conditioning from ATP E 16.3.2018 A. 10 rounds of: 1 min on, 30 sec off (total time 30 min): A1. Row 7 cal + 10 box jump A2. 8 thruster @ 30 kg + 8 C2B > 25 kg

Result 1: 10 rounds
Result 2: 8 rounds + 10 reps
173/185

5 sets, rest as needed:

Power Clean + 3 Front Squat + Jerk

Go AHAFA. Rest as needed.

Supertiukka leuanveto (lisäpaino jos menee)

3 x 5

Jos ei saa leukaa, tekee:

3 x 1 leuanveto niin ylös kun saa
3 x 20 sek tiukka leuka pito
3 x 3 negatiivinen leuanveto

The CrossFit Games Open 18.4

In 9 minutes, complete
21-15-9
Deadlift 102/70 kg
HSPU,

• In the remainder of the time, complete:

21-15-9
Deadlift 143/93 kg
50-ft HS walk (15,2m)

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Time cap 9 min

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Scaled
DL 61/43 kg and then 83/61 kg
HR pushups and then bear crawl

2 rounds
12+12 half kneeling 1 arm db press
15 ring rows
rest 3 min