Dynamic shoulder press
9x3r @ 55-60%
60s. recovery

Ring Dips 4x10

Use band to scale

CrossFit Games Open 21.4

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Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

EMOM 30
1) 8-12 Toes-to-bar
2) 15-20 Wall Balls
3) 10-15 Box Jump Overs
4) 14-20 DB Snatches
5) 10-12 KB Swings + 5 Burpee over KB
6) Rest

AMRAP 18:
15/12 Calorie Assault / 20/17 Calorie Row
12 Power Cleans (60/40)
9 Box Jump Overs

For time :

12 Hang Power Snatch 45/30kg
10 Bar over burpees
9 Hang Power Snatch 45/30kg
10 Bar over burpees
6 Hang Power Snatch 45/30kg
10 Bar over Burpees
3 Hang Power Snatch 45/30kg
10 Bar over Burpees

TC 10

Omatoimi:

Pyri tekemään tempaukset Unbroken. Menee hengittely elimiiin.

ETKOILLA Open 21.1 !!!!

Metcon (quality)

EMOM for 16 minutes of:
Snatch + hang snatch

*Choose a moderate weight that moves fast.

Accessory:
4-5 Rounds of
10 Hamstring curls on rower
10+10 Weighted lunge - light
60s wallsquat

7:00 "Kalsu"
8:00 "Kalsu"
9:00 "Kalsu"

12:00 Kalsu"

16:00 "Kalsu"
17:00 "Kalsu"
18:00 "Kalsu"
19:00 "Kalsu"

<3

Wod
For time
21-15-9
T2b
Target burpee

20:00 EMOM
Minute 1: 40s Strict Handstand Push-Up / Pike Push-Up
Minute 2: 40s False Grip Ring Row
Minute 3: 40s Calories Row / Ski / Bike
Minute 4: 40s Hang Muscle Snatch @ 45/30kg
Minute 5: Rest

• Quality focused work here today.