Deadlift

1 x 5 x 40%
1 x 5 x 50%
1 x 5 x 60%

SO 3:00

AMRAP 3

12/10 Cal Ab
10 Pull ups

Tekniikka:
Thruster
KB swing

Hyppyleuka / leuka

Paused front squat

Build to heavy 1 (H1) @ RPE 8 (86-92%, 2 RIR)

AMRAP 15
60 WB 9/6kg
40 Snatches 35/25kg
20 Burpee Box Jump Overs 60/50cm
10 Bar MU

Optional Accessory
WEIGHTLIFTING

Clean/Narrow Grip Snatch (power or squat)

Every 60-90sec x12

RPE 3 to 3+, or go by feel.

On the Minute x 5:
5 "Touch and Go" Squat Snatches

• Same load across all sets. This workout will be repeated.

90 min
Warm up for 10 min

1.Conditioning
Row progression, workout 2
2 rounds:
4 min Row @ 20 SPM
3 min Row @ 22 SPM
2 min Row @ 24 SPM
Rest 5 minutes

2.Aerobic work
Bike for 40 min
PK 2
2.25/1000 m

5x
Clean pull + Power clean + Hang squat clean

@max 60%

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.