Takakyykky 5 x 3

#Strength
max, 2 kg ramping, of:

• BB shoulder press

15 cal Assault bike
3 Snatch (80/55)
15 cal Assault bike
6 Snatch (70/50)
15 cal Assault bike
12 Snatch (60/42.5)

Warm Up
Stretch
Anne
100-80-60-40-20 Jump Rope Singles
50-40-30-20-10 Abmat Sit Ups

Metcon
Half Mile Run
Play Ground Workout
Half Mile Run

Alternating OTM x 20
Odd Minutes – 15/12 Calorie Bike
Even Minutes – 3 Deadlifts + 25 Double-Unders

Start with a light load on the deadlifts and climb steadily.

stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
20 jax
10 lunge
5 v-ups

Metcon/*Rx(25)
4 giant sets
8 bulgarian split squats
8 sit ups
8 curls
8 slow bicycles
8 shoulder press
8 dbl crunch w/leg ext
8 rev fly
:30 sec plank

rest as needed between rds

Finisher
30 w raise
30 sec mod y iso
30 arm circles
60 flutter kicks
2 min hip opener

WOD 1: 3 rounds for time 8 min cap:
21 calories air bike
15 chest to bar pull ups
9 thrusters

WOD 2: 8 rounds for time 8 minute cap:
10 calories ski erg
10 burpees to target

Warm Up

Crossfit Open 17.2

or for those doing the Inflatable 5K on Saturday
Rest

15 minutes to find a 1rm snatch

Started with an empty barbell, and was ready in 10minutes.

Power Clean
Front Squat
Push Press

5 sets of 8 sequences.
(1 sequence is: 1 power clean, 1 front squat, 1 push press)
1min Break between sets.
Use challenging weights