4x4 Push Press @80-87,5%

EMOM 20
a) 20-50 Double Unders
b) 12-15 Box Jumps
c) 10-15 Pushups
d) Max set of Russian Twists
e) Rest

DELOAD

A) Every 2min for 5 rounds
3 back squat 70-75% 1RM

B) On the minute for 12min
1. 10 DB bench press
2. 10 body row
3. 12-15 banded face-pull
4. Rest

Randy

For time: 75 snatch 35/25 kg

Time cap 10 min

Huom: valitse paino jolla pystyt tekemään putkeen "helposti" yli 10 toistoa. Tämän on tarkoitus olla intensiivinen harjoitus joten älä päästä itseäsi liian helpolla valitsemalla liian raskasta painoa (= intensiteetti laskee)

AMRAP15:
20/15cal row
12 burpee over rower
3-9 muscle up/c2b/kipping pull up

• rest 5 min

AMRAP15:
40 double/single under
12 double DB front rack walking lunge 22,5/15kg
3-9 kipping hspu

A)
EMOM x 5 MINUTES
4 Strict Press
Into

B)
EMOM x 4 MINUTES
3 Push Press
Into

C)
EMOM x 3 MINUTES
2 Push Jerk

• Strict Press is Light for all sets, Push Press is Moderate for all sets, and Push Jerk is Moderate-Heavy for all sets.
• RPE 7
• Option: Technique practice.

Split jerk 3x3x50%, 3x3x60%, 2x2x70%

12 x alkavalla 2 min

1. 2-4 seinälle kiipeäminen
2. Laite
3. 8-10 valakyykky
4. Laite

30 Minutes of :

10 Bench Press @ 70%
10 Pendlay Row
10 Hollow Rocks
5 Strict Pull Ups

( 5 - 7 rounds )

AMRAP 14 ( RX´D )

60-calorie row
50 toes-to-bars
40 wall-ball shots 20/14p ( 10/9ft. )
30 cleans 60/42,5kg
( Tiebreak )
20 muscle-ups

AMRAP 14 ( Scaled )

60-calorie row
50 hanging knee raise
40 wall-ball shots 14/10p ( 10/9ft. )
30 cleans 42,5/30kg
( Tiebreak )
20 muscle-ups

AMRAP 14 ( Foundation )

60 strokes on the rower
50 sit-ups
40 wall-ball shots 10/6p ( 10/9ft. )
30 cleans 20/15kg
20 push-ups

https://games-assets.crossfit.com/s3fs-public/2023-02/CFG23%2023.1%20Scorecard_Rx-Scaled_ca9s8cn9w_0.pdf