Deadlift
10-8-6-4-2+. Rest 3:00
- Goal: Heavy 2+ (AMRAP) set - goal of this is to perform 2-5 reps with a heavy load for the 2+ set. This doesn't have to be a 2RM either.
- Option: 5 x 5 at the same weight, focusing on technique.

Push press
5-4-3-2-2

Start moderate and work up to heavy

25min

750m soutu
5-10 varpaat tankoon
6 raaka rinnalleveto riipusta
6 yleisliike tangon yli

Wittman
Seven rounds for time of:

15x kettlebell swing (24/16kg)
15x power clean (42.5/30kg)
15x box jump (60/50cm) 

Workout 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

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

Good morning
4x10r @ max weight with good form
Rest 90s. between sets.

Emom 9:

1-3:×3 60-65%
4-6:×3 65-70%
7-9:×3 72-75%

20 min EMOM
odd: 15 push jerk 50kg/35kg
even: 15 bent over rows 50kg/35kg

For time
27 Pull-up
27 Deadlift
21 Burpees
21 Cleans
15 T2B
15 Front squats
9 Wall walk
9 STOH

Men: 2x20kg KBs
Women: 2x16kg KBs

18min Time gap

Ohjattu palauttava harjoitus