Row 1600m

EMOM 12:
ODD MINUTES: Strict Press Variation (:40 work)
EVEN MINUTES: Core work of your choice

Strict Press Options
Barbell /Dumbbell /Kettlebell
1 Arm / 2 Arm / Alternating
Standing / Kneeling / Seated / Z-position

Score:
Are you excited for the CF Open this year?

10 min AMRAP
10 floor presses 60kg/40kg
6+6 one hand kb thrusters 24kg/16kg
6 TGUs 24kg/16kg

50 Dual Russian KB Swings

Go unbroken

8-9 Basic endurance crossfit
12-13 Mobility
16-17 Weightlifting snatch
17-18 mobility
18-19 Weightlifting snatch
19-20 Basic endurance run

20min amrap:

• 5 thruster
• 7 raaka rinnalleveto riipusta
• 10 sumo deadlift high pull

N 30kg / M 42,5kg

CONDITIONING

E6MOM x4

Row 40/30cal
20 DB Snatch 22,5/15kg (alternate arms)
10 DB Box Step-Over (2xDB Open Style)

RPE 3-4

Start a new round every 6th minute. Keep a steady pace and target the rounds within 10sec. Scale if needed.

Target: DB work unbroken

E2MOM for 18min
1st. 2min
15 Double unders
6 Burpees
3 Hang power snatches

2nd. 2min
25 Double unders
9 Burpees
5 Hang power snatches

3rd. 2min
35 Double unders
12 Burpees
7 Hang power snatches

Then back to 1st. reps, then 2nd. and 3rd. and so on..

Every 4:00 x 5 Sets:
30s Bike/Row/Ski/Run/Sled Sprint
20 Air Squats
10 USA Swing @32/24kg

Rx+: Alt. Pistols, total, heavier KB

Paused Front Squat: 5 x 2 @85%, every 90s.
– 1 Second Pause on each rep