Shoulder press
75% of 90% 1RM x 5 reps
85% of 90% 1RM x 3 reps
95% of 90% 1RM x 1+ reps

*Percentages counted from 1RM are
67,5%
76,5%
85,5%

*If you did these last week, use the same percentages. If you didn’t and you don’t know your 1rm try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.

Halting front squat (halt at the bottom), you choose the weight

shoulder press 5x3

3x Max Reps Push-ups (2min rest between sets)

Bench press 1 RM.

Timecap 30 min. Kolmannen epäonnistuneen yrityksen jälkeen peli seis.

Build up to TM

Cluster - Push Press - Push Jerk - Split Jerk

2min rest between sets

Heavy clean pulls

Option 1 (RX)

AMRAP 15:
3 lateral burpees over the dumbbell
3 DB hang clean-to-overheads (15/22.5 kg)
Walking lunges (9.1 m)
– Walking lunge is 15 ft out and 15 ft back (4.57 m).
– After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

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Option 2 (INTERMEDIATE)

AMRAP 15:
3 lateral burpees over the dumbbell
3 DB hang clean-to-overheads (10/15 kg)
Walking lunge (9.1 m)
– Walking lunge is 15 ft out and 15 ft back (4.57 m).
*After completing each round, add 3 reps to the burpees and hang clean-to-overhead.

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Option 3 (BEGINNER)

AMRAP 15:
3 burpees
3 DB hang clean-to-overheads (5/10 kg)
Walking lunge (9.1 m)
– Walking lunge is 15 ft out and 15 ft back (4.57 m).
– After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
– The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.

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INTENT AND TIPS:

Today's workout follows an ascending rep scheme within a set time.
Be prepared for the early rounds to pass quickly, and then the "real" workout begins as the reps reach double digits.

• The dumbbell load should be light to moderate.
• If you plan to do Rx, you should be able to complete at least 10 reps unbroken.
• Aim to reach the 12-rep round by the 4–5 minute mark.
• Athletes registered for the Open should choose the official variation provided by CrossFit.

4x8 Benchpress

Alternate.
1. 15 Wall balls
2. 12/10 cal bike
3. 40 double unders 80 singles
4. 12/10 cal Row
5. Rest

Conditioning emom. Find the the right numbers and keep a tight set up with your team. Rest together.