EMOM 8

*5+5 1-jalan vauhditon pituus + hallinta alastulossa
*6-10 diagonal toes to bar

A,
Week 1

Hang Snatch : 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
CrossFit Games Open 14.4
As many reps as possible in 14 mins of:
60 Row Calories
50 Toes-to-bars
40 Wall Balls @9/6kg
30 Cleans @61/43kg
20 Muscle-ups

C,
3 rounds for quality of:
10 Wall Planks
20 Side Plank + Reach Throughs
10 Bent Over Flies, pick load
Rest 1:30

Back Squat 5+5+(5-10) reps on last set @60-70-80%
rest 2-3 min bwn.

Rest day, total workouts of the week 10 hours, x 6
Week 2/3

Strength & conditioning
Metcon - 3
Aerobic work - 2, 130 min
Upper body strength - 2
Squat - 450 kg

Gymnastics
MU - 20
BMU -
BFLY - 130
BCTB -
KCTB-
HSW -

Recovery
Sleep, 8+ hrs/week - 4
Avg. time to bed - 23.05
Avg. hours asleep - 8 h 00 min
Avg. cals/day - 2840

Run 200m
6 Power snatch (50/35kg)
9 HSPU

A,
4 rounds for quality of:
Yoke Carry, pick load, 15m
10 D-Ball Ground-to-Over Shoulders 50/30kg
Rest 2 mins

Yoke Carries- heavy load

B,
For time:
10 Push Press@70/47kg
10 Strict Pull-ups
Assault bike 18 cal
14 Push Press
14 Strict Pull-ups
Assault bike 18 cal
18 Push Press
18 Strict Pull-ups
Assault bike 18 cal

Goal: sub 15 mins

C,
3 rounds for quality of:
10 L/10 R Single Leg Glute Bridges
Hip Extension Hold, 45 secs
15 Scap Pull-ups
Rest 2 mins

3 rounds
10/8 cal bike or row
10 passthroughs
10 air squats

Backsquats
E2MOM x 5
10-8-6-4-2

*starting at 45% 1RM and going up 10% each round

Amrap 50min 50kg/25kg. Power clean/ front squat. Push press. Back squat. Push press. = one rep.

Rest day, total workouts of the week 10 hours, x 6
Week 2/3

Strength & conditioning
Metcon - 3
Aerobic work - 2, 130 min
Upper body strength - 2
Squat - 450 kg

Gymnastics
MU - 20
BMU -
BFLY - 130
BCTB -
KCTB-
HSW -

Recovery
Sleep, 8+ hrs/week - 4
Avg. time to bed - 23.05
Avg. hours asleep - 8 h 00 min
Avg. cals/day - 2840

6 x 4 Tall Clean
EOM 16 min Hang clean + clean + 2 front squat