• 1-…-1 of:
BB Squat Clean
1RM

Teams of 3
AMRAP 7:
50 Back Squats 70/50kg
50 Back Squats 85/60kg
Max Back Squats 100/70kg

Rest 3 Minutes

AMRAP 7:
50 Bench Press 60/40kg
50 Bench Press 70/50kg
Max Bench Press 85/60kg

Rest 3 Minutes

AMRAP 7:
50 Deadlifts 85/60kg
50 Deadlifts 100/70kg
Max Deadlifts 120/80kg

For time:
- 1000 m run.
- 90 Wall Ball shots (9/6 kgs).
- 80 Medball sit-ups (9/6 kgs).
- 750 m run.
- 60 Kb Swings (24/16 kgs).
- 50 Knees to Chest.
- 400 m run.
- 30 Box jumps (24"/20").
- 20 Pull ups.
- 10 Burpees over the medball.

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.

5 kierrosta
6 + 6 pistoolikyykky
3 mittarimatoa + 30 sek pito
30 sek L-sit pito

AMRAP 32:00 in teams of 2:
32 Wall balls @9/6kg
32 Alt. DB Snatches @22,5/15kg
32 Burpee Jumping Pull-ups
32 Strict Handstand Push-Ups (or scale option)
32 Calorie Bike/Row/Ski

Goal: 3+ rounds . Have fun and find a consistent pace with your partner.
One person works. Split as needed.

140 min
Warm up for 20 min

1.MU
A. Drills

B. MU 10x1

C. MU+CTR 2x1+1

D. MU 5x2

2.Back squat
A. 4 RM

B. 2x4 @ 90% of max

3.Snatch pull on riser
3x5 @ 100-105% of Snatch record
- 3x5x57.5 kg

4.RMU Accessory
Every 90 s. for 3 rounds:
1) Ring push ups - 10 9 8
2) Ring support Swings - 12 12 12
3) Roman Chair L-lift - 12 11 10

Kisaryhmä

30 min EMOM

5-10 cal / reps on

*assaultbike /bike
*ski/ burpees
*row

Ei täysiä, lepoa pitäisi tulla n. 20 sek / intervalli

EMOM 10
12 MB clean
1 shuttlesprint