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

Back Squat
8 x 3 @ moderate load, every 60-90s.
- Controlled descent, explosive ascent
- These are SPEED reps = no grinding!

Push Press
1RM in 9 sets. Rest 2:00
- Option: 10 x 3 focusing on technique. Rest 90s

E3M x 4

2 Front squat V.1-2

Sarjat pitää olla teknisiä huomioiden toistoreservi.

3x1 Hang Clean and Jerk @ 85% of max C&J