@ increasing pace
3:00 BikeErg
2:00 Row / 2:00 BikeErg
1:00 Row
+
2 rounds
10 Tension swings
10 Banded good mornings
30 Speed rope skips
10 Tuck-ups
+
1-2 Rounds
5 Jefferson curls
5 Inchworms
5 Back support slide throughs
5/side KB Hike cleans, alternating
+
Build to workout weight for KB Clean and jerk
– Kipping Toes-to-Bar Complex – 1-3x between sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
1-2 rounds @ workout weight
20 Double-unders
4 KB Hang clean and jerks
6 Toes-to-bars
12/8 (cal) Echo bike

AF WEEK 48, Day 1

WEIGHTLIFTING
Squat Clean Wave, EMOM x20, Drop and Go.

1) 3 reps @ 70-75% of 1RM
2) 2 reps @ 80-85%
3) 1 rep @ 90-95%
4) rest

Target: no misses, push through the heels and stay over the
barbell.

1: 4+4 single arm DB overhead squat
2: 8 burpees over line
3: 20-30 sec handstand hold
4: rest

4 rounds
1 min row
30s. scorpio, alt. legs
30s. windmill each side

---

17.1

20 Min cap
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
@22.5/15kg
@60/50cm

---

https://games-assets.crossfit.com/cfg_open2017_event_17_1-10ednhsy6ewhd6_0.pdf

Shoulder Press 12-10-8-6 reps, then max Push press @ 90 %

8min laitteella sykettä nostaen
2-2-2-2 =
2min kevyesti peruskestävyysalueella
2min aerobisella alueella
2min nopeuskestävyysalueella
2min lähellä maksimia

23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.

A, Every 2:00 x 5
-Box Squat x 5
(Use the heaviest weight you can for each set.)

B, Every 2:30 x 4
-Barbell Good Morning x 5
-Single Leg Box Jump 3/3
Use the heaviest weight you can for each set.

C, 3-4 sets:
-Negative Box Step Down x 5/5
-GHD Harop Curls x 8-10 (weighted)

EMOM2
5 x 2
-1 power snatch + 1 hang power snatch

Deadlift

A) Build Up To Days Heavy 2RM (älä ihan maksimeita)

B) 6x3 @80-90% from 2RM (E2MOM)

Strength

A) 4x Superset:

• 3 Weighted Chin Up (1RIR)
• 10 Bent Over Barbell Row

*rest 2-3min between

B) 4x Superset:

• 10 Glute Bridge +30m Backwards Sled Drag

*rest 2-3min between

C) 4x Superset:

• 45/45s Copenhagen Plank
• 45-60s Spanish Squat Hold

*rest 2-3min between