6RFT
3 Seated Jumps
20m Sprint

Sit on a box and jump straight up. Reset and repeat. Upon landing the 3rd jump, immediately sprint 20m.

JERK COMPLEX
Push Press + Push Jerk + Split Jerk

Work up to a heavy load on the complex.

Post loads to comments.

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24 Minutes Not for Rounds:
90-120 Seconds Row/Ski/Bike/Run
100′ Farmer Carry
3 Wall Walks

Post work to comments.

21-15-9

• Fwd bend row
• High Hang Power Cleans

Rx Male: 60kg / Female: 40kg

Scale 1: Weight AHAFA
Scale 2: Ring Rows / Kettlebell Swings 24 / 16 kg or AHAFA

Rest 5 Mins then: CrossFit Open 18.0

• 8 Min AMRAP of:
Strict o Kipping Ring Muscle Ups

15min

15m askelkyykkykävely käsipainot räkkiasennossa
6 tempaus kyykkyyn 43/30kg

For time
3 rounds
Back squat x 12 (104 kg/ 75 kg)
Box over burpee x 12 (75 cm/ 60 cm)

Time cap 15 minute

1000m row
50 thruster 20/15
30 pullups

PAUSING JERK DRIVE

5 Sets of 2 Pausing Jerk Drives

Set #1 – 2 Reps @ 60% of 1RM Clean and Jerk
Set #2 – 2 Reps @ 65% of 1RM Clean and Jerk
Set #3 – 2 Reps @ 70% of 1RM Clean and Jerk
Set #4 – 2 Reps @ 75% of 1RM Clean and Jerk
Set #5 – 2 Reps @ 80% of 1RM Clean and Jerk

• 3-…-3 of:
BB No Hip Snatch
3RM

"Kalsu"
For time:
100 thrusters 60/42,5kg
*otm 5 burpees

TC 30

previous 12.12.2017