A) Work up to a heavy 1 rep DB snatch with both arms

B) "CrossFit Open 22.1"
10min AMRAP
3 wall walk
12 DB snatch 22,5/15
15 box jump over (step down)

E50s x10, alt. between a & b:
a) 2 muscle snatch
b) 2 tall snatch

Huomioita:
a) Rauhallinen polven ohitus, pidä hartiat tangon päällä mahdollisimman pitkään ja liikkeen lopussa lyö nyrkit terävästi katosta läpi.
b) kova hartiaveto ja mahdollisimman terävä allemeno

Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets.

Scaled WOD
For load:
Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets.

E2M x 8

20-30 DU + 2 hang squat snatch @70-80%

Nousevat painot. Sarjat pitää olla teknisiä! Tuplien skaalaus 40-60 sinkkua.

EMOM x 8-12

1) machine
2) 5 snatch pull + 5 hang muscle snatch + 5 hang snatch
3) machine
4) 5-10 barbell row + 5-10 snowangel

8min AMRAP
40s work / 20s rest
5 pull-up
10 wall ball 20/14
15 sit-up

Rest 4min

8min AMRAP
40s work / 20s rest
5 line over burpee
10 KB swing 24/16

Back Squat
7x2
rest 4min btw rds

8min amrap:

• 20cal soutu
• 40 tuplanaruhyppy
• 20 tempaus (N 30kg / M 40kg)

4 sets
10 Barbell Biceps Curls

Full range of motion, no bouncing!

3-5 Rounds :

20 Russian Twist
0:20 Ring Support Hold
1:00 Plank Hold
5-10 Ring Dip