RestDay!

Lämmittely plus taito 20-30min

Taito :

1. Käsilläseisonnasta kuperkeikka x 5
2. Seinää vasten ponnistus x5-10 Neljä kierrosta

Kondisosio (HUOM RPE 5-6)

1. Support hold 5x3s (5-10s tauko)
2. Pushup + ring row peräkkäin putkeen 10+12
3. Russian sit up KB x 8
4. Dip x 8
5. Rope jump x 1 min
6. Reverse burpee x 8
7. Rope jump x 1 min

3 rounds

Online Semifinals Event 4

Complete as many repetitions as possible in 10 minutes of

• 10 snatches
• Rest 1 minute
• 10 snatches
• Rest 1 minute
• 10 snatches
• Rest 1 min

Max-rep snatches in time remaining
Weight increases after each rest period.

♀ 85-125-145-165 lb.
♂ 135-185-225-245 lb.

Scaling

Experienced athletes should maintain the format of these snatch sets but consider starting at a lighter weight. Newer athletes should treat today’s workout as a technique day and focus on sound mechanics with lighter weight.

Intermediate Option

Complete as many repetitions as possible in 10 minutes of

• 10 snatches
• Rest 1 minute
• 10 snatches
• Rest 1 minute
• 10 snatches
• Rest 1 minute

Max-rep snatches in time remaining
Weight increases after each rest period.

♀ 75-95-115-135 lb.
♂ 115-135-165-195 lb.

Beginner Option

Squat snatch 3-3-3-3-3-3-3-3-3-3

4 x 10 front squat

3 x 8+8 bulgarian split squat

For time:

750/700m Row
50 Overhead Squat 42,5/30kg
25 Bar Facing Burpees.

• Push the first half of the row a little more than you think. You can plan to back off that pace for the back half of the row to prepare for the OHS.

• Try hold onto big sets of overhead squats. Athletes can rest in the back rack if they'd like rather than putting the bar down.

• Coming off the squats, the arm swill be feeling a but tired. The first few burpees may feel a little slow but we can aim to pick up the speed as we near the finish.

TC 10

A,
1x [ 4 Back Rack Alternating Lunges + 3 Back Squats ]
1x [ 4 Back Rack Alternating Lunges + 3 Back Squats ]
1x [ 4 Back Rack Alternating Lunges + 3 Back Squats ]
1x [ 4 Back Rack Alternating Lunges + 3 Back Squats ]
1x [ 4 Back Rack Alternating Lunges + 3 Back Squats ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
CrossFit Games Open 23.2

C,
Each for distance:
Monostructural Cardio: 3x 6 mins

Bike, Row, or Jog

Complete as-
3 mins easy pace
2 mins moderate pace
1 min quick pace

AMRAP 15 (Teams of two, split reps anyhow)

40 cal row/bike
30 DB squat (one or two DB)
40 cal row/bike
30 One arm devil's press
40 cal row/bike
30 One arm DB push press

1) takakyykky 6x6x70%+5kg
2a)Korkea boxi hyppy lähtö istuen 3x6
2 min lepo
2b) kelkan työntö 3x20m
2c) takareiden koukistus maaten.

WOD
3rds as superset
12x goblet squat
12x one leg hip thrust
rest 60s btw sets

3rds as superset
12x reverse lunge w/KB
12x DL

WARM UP + TECHNIQUE 10-15min

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TALL POWER SNATCH + TALL SNATCH
3×2[1+1]@barbell pal 1min

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POWER SNATCH ABOVE KNEE
4×2@RPE7 *3 quality reps reverse pal 2min

--

SNATCH ABOVE KNEE + OHS
4×2[1+2]@RPE8 *2 quality reps reverse pal 2min

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POWER CLEAN ABOVE KNEE + POWER JERK
6×2[2+1]@RPE8 *2 quality reps reverse pal 2min

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REBOUND SPLIT JERK
3×3@barbell pal 2min

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3-POSITION PAUSE SNATCH PULL *2cm floor + knee + power position
3-4×3@+5kg today best snatch pal 2min