Deload cycle

Olympic lifting
4 no contact muscle snatch
3 low hang snatch
3 power clean to jerk w/ pause at receives

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

Friday

Harjoitellaan pistoolikyykkyä boxilla ja kumpparilla

Complete as many rounds as possible in 12 minutes of:
5 GHD sit-ups
7 Back extensions
95 pound Overhead squat, 9 reps

3sets:
10 Left arm Suitcase deadlifts + 30mt Left arm farmers carry.
moderate weight you can do unbroken
10 Right arm Suitcase deadlifts + 30mt Right arm farmers carry.
Holding a heavy Kettlebell, if you use a farmer's handle stand on a plate to get full rangeof motion
10/10 Half Kneeling Bottoms up KB press

Snatch 1 RM

AMRAP 26 min

10 Devils Press
15 Box Jumps
10 DB Box Step Overs
15 Burpees over DB

1) 12 Burpees
2) 25 Air Squats
3) 40 sec Plank