C.
Three sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 31X1
Rest as needed
Front Foot Elevated Split Squats x 8 reps each @ 2011
(elevate the foot 3-4″)
Rest as needed

4 x 10 vauhtipunnerrus

3x

A: 20/17 cal ab + 10 m hs-walk + 3-12 ring mu ( unbroken set)
B: 20/17 cal row + 6 (3/3) dumbell snatch M:45-35kg F: 30-25kg + 6 deep deficit kipping HSPU ( unbroken)
C: 20/ 17 cal ski + 40m Heavy sled push + 2 tng rope climb

Six intervalls total. Rest 3min btw sets. Alternate btw a,b and c. GO FAST!!

Monday

*Notes for the coming training phase -

Now that the five weeks of the Crossfit Open are completed, the past two weeks have been a deload phase to allow the body time to recover. We have utilized DB's, KB's, bodyweight movements, and low impact movements heavily the past two weeks in an effort to deload the joints from the stress and impact of heavy barbell movements and high intensity workouts involving heavy lifting. While the workouts have still been intense, the overall training volume has been much lower to give the body a good bit of time to recover from the past year of training. Our deload phase will continue through Wednesday, with the first day of the first off-season training cycle beginning on Thursday. The first off-season cycle will involve high repetition strength movements with various tempos to develop tendon and joint strength and improve muscle hypertrophy. Conditioning will be focused on building an aerobic base that will translate to the ability to stay continually moving in moderate to long time domains during workouts. There will also be one gymnastic/skill based day programmed once every 5-6 days, which will focus heavily on developing core and tendon strength to handle gymnastics based movements like handstand push-ups, muscle ups, pull-ups and things of that nature. These days will include everything from low intensity AMRAP's focused solely on skill and perfecting movement patterns to conditioning work incorporating gymnastic style movements while in a fatigued state. Looking forward to this next cycle and to a year of fun and progress in training!

Snatch Deadlift + High Hang Power Snatch (pocket level)
7 x (2 + 1) @ 50-65% (power snatch)
Send off 1:30

Sandbag overhead carry
3 x max distance @ AHAP
Rest as needed.

penkin jälkeen
3x8 chin ups 5kg painolla
3 rundia:
400m run
Handstand skills

AFAP
21-15-9 reps of
Thrusters
Burpees

• Rest

AFAP
21-15-9 reps of
Power Snatch
Double Unders

Grace
30 clean and jerks
40kg
time 2:25