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

Snatch pull + squat snatch + hang squat snatch + OHS

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.

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

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

On the minute:
6 x Ring Push Up´s
4 x Strict Pull Up´s

• Pseudo Planche Push Up (5x10r)
• Bench Dip (5x10r)
• Negative Dip (5x5r x10s)
• Parallel Dip 5x5r)

Perform with coupled mobility exercise. Focus on proper technique and range of motion.

For time:
YGIG
2000m Row
100 KBS 24/16kg
300 DU
100 Wall Ball 9/6kg
1600m Run (Both)

Time Cap 35min

Partner workout. 25 minute AMRAP:

• 20 x dumbbell push press (heavy)
• 4 x rope climb
• 60 x double-under
• 60 x sit-up

One person works at a time. You can share the repetitions as you like.

For time:

1,2K Run/1,5K Row
150x Double unders/300x Singles
50x Db snatch

800m Run/1K Row
100x Double unders/200x Singles
40 Db snatch

400m Run/500m Row
50x Double unders/100x Singles
30x Db snatch

• Timecap 30 mins

• Valitse db snatch-paino niin, että saat tehtyä toistot vähintään 5 toiston sarjoissa

• Kevennetty versio:
  1,2k laite
  2min Hyppis
  40x Snatch
  750m laite
  90s. Hyppis
  30x Snatch
  500m laite
  1min Hyppis
  20x Snatch

Lämmittely

A. 2 kierrosta
1min run/row
1min hyppis
1min db dl + press + snatch

B. 1 kierros
Askel eteen + kurotus alas + päkiälle nousu
Hip airplanes