3 Rounds, Not for Time:
10 Dumbbell Bent Over Row
10 Dumbbell Strict Press
10 Dumbbell Stiff Legged Deadlift
Rest 2:00 Between Rounds. Use different weights for each movement.

Cashout
4 Sets of 25/18 Calorie Row
Rest 1:00 between sets.
- Goal is consistent effort on all 4 sets.

Eilinen/lepo

Aikaa vastaan:

30 Rinnallevetoa ja työntöä

Rx: 60/ 42,5kg

Aikaraja: 6min

Crossfit Games Open Workouts 2017

17.1 DB snatch and Burpee box jump-overs, 20 min CAP
17.2 Weighted lunges, TTB/MU, DB PC, 12 min AMRAP
17.3 CTB + Squat snatch -ladder, 8 (- 12 - 16 - 20 - 24) min CAP
17.4 DL + WB + Row + HSPU (16.4.), 13 min AMRAP
17.5 Thrusters + DU, 40 min CAP

Workout TBA on Thursdays.

FOR TIME

PERFORM LIKE THE SONG WITH 24 DOUBLE UNDERS BEFORE EACH ROUND - FIRST ROUND IS 24 DOUBLE UNDERS AND ONE ROPECLIMB, SECOND ROUND IS 24 DOUBLE UNDERS, TWO DEADLIFTS AND ONE ROPECLIMB AND SO ON

• 1 Ropeclimb
• 2 Deadlifts 125kg
• 3 Muscle ups
• 4 Handstand Pushups
• 5 Burpee box jump overs
• 6 Thrusters 50kg
• 7 Pullups
• 8 Steps OH Walking lunges 50kg
• 9 Toes to bar
• 10m Handstand walk
• 11 Wall Balls
• 12 Squat cleans 80kg

Snatch Grip Deadlift 3x5

Tempo 5010 (5sec down). Use straps if needed. Rest as needed.

RPE 4

25 min of:

10 Strict pull ups
15 GHDSU
12 SLDL, with KB´s
5+5 Bulgarin split squat, DB´s

• 45 Min of:
Assault Bike @ 50-60% MHR

OPTIONAL COOL DOWN

5-10 MINUTE FOAM ROLL
Options....
Quads
Glutes
Lats
Calves

Lämmittely ja mobility

etukyykkytreeni telineestä

8min amrap
5xpunnerrus
5xleukaa
10× vuorikiipeilijä

Loppuvenyttelyt