RestDay!

1: 0:45 max reps burpee shuttle runs
2: 10 RDL with DB's
3: 0:30 deadhang
4: 15-20 sit-ups

A,
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat 1-1-1-1-1

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

5x(1+1+1)

B,
Every 1 min for 15 mins, alternating between:
21/18 Row Calories
15 Burpees
9 Box Jumps @60/50cm

C,
For quality:
Yoke Carry, pick load, 3x 15m
3x10 L/10 R Pallof Press
3x10 L/10 R Crossbody Deadlifts, pick load

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

TAI
- kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

MUSCLE SNATCH
5x3@kevyt pal 2min

MUSCLE SQUAT SNATCH
5x2@kevyt pal 2min

BOX JUMP Straight Leg
5x6 pal 2min

Deadlift 10-8-6-8-10 reps

For time:
21-15-9
thruster
burpee over bar

*after each round 30 DU/60 SU

-time cap 12 min-

CrossFit Open 12.3
AMRAP in 18 minutes
15 Box Jumps (24/20 in)
12 Push Presses (115/75 lb)
9 Toes-to-Bars

A,
Bench Press 1x1

Use the heaviest weight you can for the set.

Find a 1 RM for the day.

B,
Dumbbell Bench Press 15-15

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

C,
Dumbbell Tate Press 10-10

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

D,
Dumbbell Rollback 10-10

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

E,
Single Arm Dumbbell Bent Over Row 20-20

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

2x 10 L/10 R

F,
5 rounds for time of:
Double Kettlebell Front Rack Carry @32/24kg, 30m
10 Clusters@43/30kg

Goal: Sub 12 min

G,
4 rounds for max reps of:
Single Arm Kettlebell Overhead Hold, pick load, R 20 secs
Rest 10 secs
max rep Band Pull Aparts, 20 secs
Rest 10 secs
Single Arm Kettlebell Overhead Hold, pick load, L 20 secs
Rest 10 secs
max rep Band Face Pulls, 20 secs
Rest 10 secs

"Shoulder Maintenance"

A,
1x [ 1 Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ]
1x [ 1 Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ]
1x [ 1 Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ]
1x [ 1 Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ]
1x [ 1 Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ]

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

B,
For time:
75 Hang Power Snatches, 61/43kg
180 Bike Calories

Accumulate in any order.

Complete in teams of 3.

2 people can work at a time while 1 person rests. Rotate through as needed.

C,
3 rounds for quality of:
Single Arm Suitcase Carry, pick load, R 15m
10 L/10 R Lateral Med Ball Toss, pick load
Single Arm Suitcase Carry, pick load, L 15m
Hanging L-Sit Hold, 20 secs

135 min
Warm up for 15 min

1.MU
- Drills
- MU 15x1

2.Back squat
- Not done

3.Conditioning
EMOM30:
1-2) Erg: bike - 25 25 25 23 23 23 cals
3-4) 12 butterfly pull up + 10 BBJ + max reps KB FR lunges 2x12 kg
- 3, 10, 8, 4, 6, 7
5) Rest
- HR 173/185

4.Accessory
3 rounds:
12 lat pull down w/pause at chest - 25 kg
12 side lat raise - 10 lbs
12 ring body saw