3 kierrosta:
10 reversehyper, 50 % takakyykky 1 RMstä
10 sammakkopotku GHD penkissä
8 GHD istumaannousua, 10 sek pito puolessa välissä, 8 GHD istumaannousua

2 rounds for quality

0:30 superman hold
8-10 ring push up
8+8 kb gorilla row

Perform all for total time.
Use the same barbell throughout the workout

2 Rounds
- 12 Squat cleans 40kg
- 10 GHD situps
2 Rounds
- 10 Squat cleans 50kg
- 10 GHD situps
2 Rounds
- 8 Squat cleans 60kg
- 10 GHD situps
2 Rounds
- 6 Squat cleans 70kg
- 10 GHD situps
2 Rounds
- 4 Squat cleans 80kg
- 10 GHD situps
2 Rounds
- 2 Squat cleans 90kg
- 10 GHD situps

M)
WT
Pull - 2 Rounds of
3 Weighted Pull Ups, 6 Pull Ups, 12 Banded Pull Ups
25 Banded Row
3 Weighted Chin Ups, 6 Chin Ups, 12 Banded Chin Ups
25 Banded Drag Curls

BC
3 Rounds
5 Sumo Deadlift High Pull
10 Reverse Banded Deadlift
20 Banded Shrugs
200 M. Run

F) Rest Day

5 Rounds:

5 Burpees
15/10cal
5 Burpees

*Rest 1min between rounds

Crossfit Games Open Workouts 2017

17.1 DB snatch and Burpee box jump-overs, 20 min CAP
17.2 Weighted lunges, TTB/MU, DB PC, 12 min AMRAP
17.3 CTB + Squat snatch -ladder, 8 (- 12 - 16 - 20 - 24) min CAP
17.4 DL + WB + Row + HSPU (16.4.), 13 min AMRAP
17.5 Thrusters + DU, 40 min CAP

Workout TBA on Thursdays.

3 Rounds, Not for Time:
10 Dumbbell Bent Over Row
10 Dumbbell Strict Press
10 Dumbbell Stiff Legged Deadlift
Rest 2:00 Between Rounds. Use different weights for each movement.

Cashout
4 Sets of 25/18 Calorie Row
Rest 1:00 between sets.
- Goal is consistent effort on all 4 sets.

Team of 3
Amrap 40 min
50 burpee - sb clean 60 kg
75 sb shuttle 60 kg
100 Cal row. Pair dl hold 150 kg

A:
Power clean 5x3, tungt men faila inte
Strict pull ups 3xMax
B:
5 rft:
15 RKB swing 32/24
250m Row

B:
E2M for 12minutes:
1: 3/3 TGU
2: L-Sit/hang hold, Samla ihop 45 sekunder
A:
FGB style workout:
1: 10m shuttle run
2: Burpees
3: KB snatch
4: Pull ups
5: rest