WOD :

AMRAP 17

75x DU SC: 125 SU
15x Push up SC: knee
10x DL RX: 70/55 SC1: 60/45 SC2: 40/25

Open Workout 14.5 (Modifiet)

MEN - includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
Thrusters 42,5kg
Bar over Burpees

WOMEN - includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
Thrusters 30kg
Bar over Burpees

Beginner - Double KB sumo deadlift 4 x 5
5 single leg RDLs each leg

Intermediate - Barbell deadlift 4 x 5 @ 75%
120sec rest

3 - 5 x
300 m juoksu
10 thrusteria
10 GHD / Abmat vatsaa

WOD :

"FRAN"

21-15-9

Thruster
Pull up

5 sets of
3 position snatch working up to the heaviest weight possible
5 sets of 5 snatch grip push press with 1 overhead squat after the 5th press to finish each set 100% 1RM snatch

Recovery and Mobility
Open Gym

Bench Press 20-15-10-10 reps. Add weight for every set.

http://games.crossfit.com/

Lämmittelyt
5 x tanko
5 x korotus
5 x 2 korotusta

Sarjat :

3 x 10