EMOM4

4-5 Muscle snatch

EMOM4

4 "No feet" Power snatch (2s pysäytys vastaanotto asentoon)

EMOM4

2-3 "No feet" squat snatch (2s pysäytys vastaanotto asentoon)

Huom! Kevyet ja tekniset painot! "No feet" tempauksessa jalat eivät saa irrota maasta. Päkiälle nousu saa tapahtua ponnistuksen/ojennuksen jatkumona. Jalat noin kyykkyleveydellä.

4 Super Sets:

• 5-8 Strict Handstand Push Ups (Scale to Kipping, Ring Dips, Push ups etc.)
• 5-8 Strict T2B
• 2min REST between sets

sots press, four sets of ten.

EMOM16
1. 8-10 kipping hspu
2. 40-50 du
3. 8-10 c2b/pull up
4. rest

Liikeiden toistot oman tason mukaan. Sarjat pitää olla teknisiä. Liikkeet voi tarvittaessa jakaa kahteen sarjaan.

Skaalaukset: kipping hspu - reps (6-8) - abmat - 2-3 wall walk du - reps - single unders c2b/pull up - reps (6-8) - jumping c2b/pull up

B) 30 hang power clean for time 50% H1 HSC
*20 jumping jacks every time you break

C) 3 rounds
20 russian twist (weighted) + 20s hollow hold
8-12 prone Y-lifts

For time:

5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row

Time cap: 20 minutes

♀ 155-lb 70-kg deadlift, 38-kg clean, 29-kg snatch
♂ 225-lb 102-kg deadlift, 61-kg clean, 43-kg snatch

https://games-assets.crossfit.com/s3fs-public/2025-03/CFG25%20Open%2025.3%20Scorecard_V12_tgfredcvbn.pdf?MwtJIN2To7x8TKlCDpPeTdpYH0CUSa5X

Back Squat
Build to a heavy 5 in 5 sets. Rest 2:00

• Option: 5 x 5 at a moderate weight.

EMOM x 10:00
ODD Minutes: 20 Push-ups
EVEN Minutes: 20 Banded Pull-aparts

EMOM x 10:00
ODD Minutes: 15 DB Push-ups + 15 Banded Pushdowns
EVEN Minutes: 15 Ring Rows + 15 Banded Pull-aparts

21-15-9 reps of
Russian Kettlebell Swings
30-20-10
Goblet Reverse Lunges @32/24kg (total reps)

• Goal: UB Sets. Beat time from last week by 60s.
• TIME CAP = 10:00