5 sets:

30 second face-up GHD sit up hold

30 second hip extension hold (Sorenson Hold)

10 Landmine Rainbow rotations (10 each side)

-Work Out Any Soreness
-Practice Movements that are a Weakness
-Make Up WOD's from Mon/Tue
-If You're Confused, Ask a Coach...We have suggestions:)

Warm Up:
- Stretching, especially hip and squat position
- (3) rounds of "Cindy"

Skills:
- Double Unders
- Toes to Bar, kipping technique

- Muscle Ups, pulling rings to chest from standing position
- HSPU, kipping
- Push Press, very little. Tested 115#, 2 sets of 5 reps.

A: Build up to heavy 5rep bench press

B: Partner wod
6 rft, alternate exercise
12 ring dips
12 db push press
12 lateral Burpee over paralette

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 x Snatch + OHS
@70%

20 - 50 DU
20 - 30 sec Hollow hold
5-10 kipping pull up
5 hight Box jump
10 Band pullaparts

• For Time:
Plyo Box Burpees Jump Overs (60/50 cm) 30 reps
Pull Ups 30 reps
Plyo Box Burpees Jump Overs (60/50 cm) 20 reps
Pull Ups 20 reps
Plyo Box Burpees Jump Overs (60/50 cm) 10 reps
Pull Ups 10 reps

vitosmaksimi - 5kg

Lepoja