Voima
E3MOM, 4 rounds
seated kb press 6+6

WOD
10min amrap
15cal ergo
15 goblet squat

30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then
With barbell 2 rounds (1st power / 2nd squat)
3 hang clean + 3 cleans + 3 jerk
rest 1 min bwn rounds
THEN 1 SET WITH WOD WEIGHTS
7 hang power cleans
4 bar facing burpees
7 front squats
4 bar facing burpees
7 STOH

Warm up(10)
3rds
20 jax
10 single leg dl
6 walkouts

WRK(25)
WRK 3:00 REST :45 ×6
4 upright rows/ring rows/strict pull ups
8 jing jang(5 yard suicide)
16 sit ups
32 jump rope/hvy jump rope

Finisher
50 round the world
1:00 samson stretch

3-4 Sets:
A. Ring Plank Hold (60-90 Seconds)
B. 8-12 High Lateral Box Step Downs Each Leg (No Weight)
C. 8-12 Seated Dumbbell Reverse Fly

*Repeat from 6.28.22 

A,
5 rounds for time of:
Row, 500 m
3 Rope Climbs
1 Power Clean & Jerk, 80% 1RM

Goal: Sub 20 min

B,
3 rounds for quality of:
10 Weighted Sit-ups, pick load
10 L/10 R Landmine Rotational Punches, pick load
Rest 1:30

Strict Pull-Ups

4-4-4-4-4

Go Every 2:30

Next week starts CrossFit Games Open 2021.
Lets have some fun and enjoy about those workouts!
I think CF Open are always good challenge for yourself and chance to learn some new about your ability to do CrossFit!
We will do the Open on Fridays and get some good preparing / warm ups / tips for you.
Open will be programmed for Saturdays and on Fridays we will do some cardio machine work and accessory to get ready for Open WOD.

20 db dl
20 squat (db front squat or air squat)
20 boxjump or step
20 wallball
20 plank walk
20 kb swing

EMOM’30
1. 15/12cal bike erg (sub 45sec)
2. 2 Rope climbs
3.10 DB STOH 2x 22,5/15kg
4. 10 burbee over DB
5. 7 DDB snatch 2x 22,5/15kg
6. Rest