SuperSet x 3 rounds

Single Arm DB Floor Press 3 x 7-10 each. 3s down.
Rest 30s.
Single Arm DB Row 3 x 7-10 each. 3s down.
Rest 30s.

Progress from last week

A,
Push Press 9-6-3

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

RPE 8/10

B,
Strict Pull-ups 4x10

Rest as needed between sets.

Add weight if this is easy.

RPE 8/10 where sets should be near but not to failure.

C,
Every 1 min for 12 mins, alternating between:
max rep Over Unders @60/50cm
max rep Power Snatches 34/25kg

Complete in teams of 2.

Goal is total accumulated reps between each person.

Partner 1 starts on the over/under while partner 2 starts on the power snatch. Switch at the start of each new minute.

2 rounds of;
Arch rocks x10
30 sec bar hang
Downward dog toe taps x20
Alternating V-ups x10

Beat swings 2 sets of 10
Toes to ring 2 sets of 8
Strict toes to bar 2 sets of 6
TTB 2 sets of 6

20.2 Crossfit Open workout - AMRAP/20 4 dumbbell thrusters 6 TTB 24 double unders

Lats EMOM to finish
1. 10 PVC pipe lat pull downs or Lat pull down machine
2. 10 DB bent over row

Kevyt, sama kuin Sali

Warm up
400m row
Then 2 rounds
10 ring rows
10 banded pull aparts

Bent over row
6-8 reps x 5
Rest 1:30 between sets

WOD
30-20-10
Wallballs
Box step ups

*E2MOM 5 burpees

16 min AMRAP
5 Power cleans 135/95
10 burpees
15/12 bike or row

50-40-30-20-10

Assault Bike Cals
Double Unders

For time

A,
Clean & Jerk 1x1

Use the heaviest weight you can for the set.

Find your 1RM for the day.

B,
For time:
30 Clean & Jerks@61/43kg
40 Box Jump Overs @60/50cm
15 Clean & Jerks
20 Box Jump Overs

Goal: sub 15 mins

Compare to 2021.03.24

C,
3 rounds for quality of:
5 L/5 R Plate Wraps, pick load
Banded Plank Hold, 20 secs
10 ATYTs
Wall Plank, 20 secs

Banded Plank Hold- hands on band