50m Run

For time:

21 deadlifts, 102/70kg
21 handstand push-ups
15 deadlifts, 102/70kg
15 handstand push-ups
9 deadlifts, 102/70kg
9 handstand push-ups
21 deadlifts, 143/115kg
7,6m handstand walk
15 deadlifts, 143/115kg
7,6m handstand walk
9 deadlifts, 143/115kg
7,6m handstand walk

Time cap: 9 min.

https://games.crossfit.com/workouts/open/2020/3

AMRAP 30

15cal bike
15cal row
15 t2b
20cal bike
20cal row
15 t2b
25cal bike
25cal row
15 t2b
….

• pk alueel
• kalorit kasvaa aina viidellä ja t2b pysyy samana

Friday

A) 5 Rounds
10 ring row
15 sit ups
20 kb swing

B)
5x 400 metres Run < 1min 20 sec
rest 1 min after each 400 metres run
5x400 metres row sprint

rest 2 mins after each sprint

Front Squat work up to 90% with singles

Front Squat x 4 x 6 sets@80% of 1RM

Metcon (Time)
"Running DT"
5 rounds for time:
200m Sprint
12 Deadlift@70/45kg
9 Hang Power Clean@70/45kg
6 Push Jerk@70/45kg

Find your 2 RM front squat of the day!

For time with a partner:
You Go, I Go!
Buy-in: 50 Squat Cleans @60/42.5kg
then
800m run (4x200m relay)
2000m row
800m run ( 4x200m relay )
then
Cash-out: 50 Power Cleans @60/42.5kg

Rx+: @70/47.5kg
Timecap: 35 mins

5 rounds for time

• Run 200m
• 20 burbees
• Run 200m
• 20 kb swing 20kg
• 20 lunges (20kg KB in front rack)

AMRAP 30'

Team of 2
-80 WB / Dip hold (ring)
-80 T2B/ Wall sit
-80 STOH/ Plank hold @60/40kg
-80 DU/ L-sit
-80 DL/ HS hold @60/40

While the first athlete is doing the dynamic movement the other is holding the static movement - Switch any time