Crossfit open 20.2

Complete as many rounds as possible in 20 minutes of:

Treenaaja Kuntoilija

4 Dumbbell thrusters 4 Dumbbell thrusters
6 Toes-to-bars 6 K2E or Leg raises
24 Double-unders 72 Single unders
Dual Dumbbells 15/22.5kg Dual Dumbbells HAP

Jerk waves
emom 12 min
4rnds
1. min 5 reps @ 75%
2. min 3 reps @ 80%
3. min 1 rep @ 92.5%

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä

4@up to RPE10 *could do 0-1 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~85%, bs-%, rest btw sets 3-4min

OPTIONAL COOL DOWN

:30/:30 Calf Smash on Roller
:30/:30 L-Position Pec Stretch on Rig or Wall*
10 SLOW Arm Haulers

-Rest as Needed b/t Sets-

*Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.

EMOM 15 mins
Min 1-2: 50 double unders + 10 alt. dumbbell snatches + AMRAP wall walks in time remaining
Min 3: rest

-rest 2 mins-

EMOM 15 mins
Min 1-2: 12/9 calories bike/row/ski + 10 box jump overs + AMRAP burpee pull ups in time remaining
Min 3: rest

Dumbbell: 22,5/15 kg
Box: 60/50 cm

OPTIONAL COOL DOWN

1-2 SETS FOR QUALITY
200m Cool Down Walk
10 Cat/Cows
:30/:30 Side Plank

-Rest as Needed b/t Sets-

Engine

4 Sets Of:

6min AMRAP:

• 15 Cal Echo
• 20 WB
• 15 Cal Ski
• 20 alt. DB Hang C&J (50lbs)

-rest 5min between AMRAPs-
*jatka aina siitä mihin jäit

TTB:

For quality:
1. 3 x 10 Kip swings
2. 10 x 1 Jump to hollow
3. 2 x 5 Kipping leg raises to 90
4. 5 x 1 Kip swing + 1 Leg raise to 90 + 1 TTB
5. 2-3 min to practice and play with different techniques:
A)Straight legs
B)Bent knees with “kick”
C)Scooping