20min tempauksen kolmosia

-5 sarjaa suht. samalla painolla
-ei tng-toistoja, vaan hae rauhassa hyvä lähtöasento joka toiston jälkeen
-kirjoita kommenttikenttään, teitkö power snatch vai squat snatch

"BeDTime"
4 Rounds, "On the 5:00":
15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx - 135/95

1. DU's x40-60
2. DB Hang power clean + jerk x8-12 (Alt.)
3. T2B x8-12

Optional Accessory:

GYMNASTIC CONDITIONING

EMOM x12 (4 rounds)

1) 10 Plate Sit-Up + 10 Hollow Rock
2) 10-30 Pull-Up (anyhow)
3) 10-20 Pistol Squat (alternate legs)

RPE 3 to 4

Front rack barbell
walking lunge 16 steps

1min rest

Single arm Bent over row
with KB 8+8

1min rest

Single arm Shoulder Press
wiht DB 12+12

1min rest

15x1 Power Snatch
Go every 30sec, start at about 65% and Work up ti heavy.

33-27-21-15-9 reps for time.
Thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

https://games.crossfit.com/workouts/open/2019/19.5#workoutDescription

6:30 - 7:30 Basic Endurance CrossFit
7:30 - 8:30 Open 19.5

15 - 16 Open 19.5
16 - 17 Basic Endurance CrossFit
17 - 18 Mobility
18 - 19 Open 19.5
19 - 20 Basic Endurance CrossFit

10x
alt. between A and B

New set every 4th minute, each for time

A) 20 Wall Balls
15 DB/KB Snatch 20-25/12-16kg
10 Box Jumps

B) 20 Situps
15 HR Pushups
10 Target Burpees

4 Intervals (2 of each)
3min ON/90sec OFF
Alt. A and B

A. AMRAP of:
12 Wall Balls
6 Deadlifts 100/70kg

B. AMRAP of:
7 Thrusters 50/35kg
7 Pullups