For quality and minimum rest, 30-20-10:

• Good morning
• Weighted sit-up

150 m farmers walk with heavy kettlebells or dumbbells after every round

5 rounds
7 deadlift 100/70kg
7 knees to elbows
7 burpee

12min tc

Up to max 70% of 1RM snatch in 20min

Snatch pull + squat snatch + hang squat snatch + OHS

5 Rounds
Pinch grip carry 30s (2 x 20/15kg)
Rest 30s
Tuck hold 30s
Rest 1min

Shoulder press
75% of 90% 1RM x 5 reps
85% of 90% 1RM x 3 reps
95% of 90% 1RM x 1+ reps

*If you did these last week, use the same percentages. If you didn’t and you don’t know your 1rm try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.

Lattiapenkkipunnerrus 3,3,2,2,1

tauot 2-3 min.

for time:

2-4-6-8-10
hang clean 70/50kg
10-20-30-40-50
double unders

5 rounds for time of:
* 7 hang power cleans (2/3 of 1RM clean)
* 14 burpees

3 Pause Front Squat
10 seconds in bottom position
Light weight

3 Pause Front Squat
5 seconds in bottom position
Medium weight

3x3 Pause Front Squat
2 seconds pause in bottom position
Heavy weight and perfect reps

Rest 90-120 seconds between sets
Use weightplates under heels to get deeper than normal.
Focus on doing reps with optimal technique.
All sets from floor.

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb. (43 kg)
Women use 65 lb (29 kg)

Scaled 29/20 kg

More information: http://games.crossfit.com/workouts/the-open#tabs-5