Every 3 min x 5 (~30m)

Max Effort!

Take you time and focus!

Barbell row

8 - 8 - 8, Raskas

DB bench press

16 - 16 - 16, kevyt ja tekniikka edellä.

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Time cap: 20 min.

WORKOUT VARIATIONS
NOTES
TIEBREAK
Rx’d (Ages 16-54)
♀35-lb. dumbbell, 20-in. box
♂50-lb. dumbbell, 24-in. box
Scaled (Ages 16-54)
♀20-lb. dumbbell, 20-in. box (step-ups permitted)
♂35-lb. dumbbell, 20-in. box (step-ups permitted)
Teenagers 14-15
♀20-lb. dumbbell, 20-in. box
♂35-lb. dumbbell, 24-in. box
Scaled Teenagers 14-15
♀10-lb. dumbbell, 20-in. box (step-ups permitted)
♂20-lb. dumbbell, 24-in. box (step-ups permitted)
Masters 55+
♀20-lb. dumbbell, 20-in. box (step-ups permitted)
♂35-lb. dumbbell, 24-in. box (step-ups permitted)
Scaled Masters 55+
♀10-lb. dumbbell, 20-in. box (step-ups permitted)
♂20-lb. dumbbell, 20-in. box (step-ups permitted)

kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.), and 5 kg (10 lb.)

CrossFit Total

15 mins to find 1RM for each lift

1-rep max back squat
1-rep max strict press
1-rep deadlift

Score is combined total weight.
Leave weights in notes.

Power Clean 3RM in 15min.

Touch and go reps. Don´t exceed the time limit.

CONDITIONING
For time:
21-15-9

Double KB Snatch
GHD Sit-Up (x2)
DU (x3)

First 21 Double KB Snatch (from floor), then 42 GHG Sit-Up and 63 DU, next round is 15 Snatch, 30 Sit-Up and 45 DU. Final round is 9 snatch, 18 GHD Sit-Up and 27 DU.

RPE 3-4, go by feel

Target: unbroken sets

Tailoring Options
GHD Sit-Up→ lower rep scheme: 21-15-9 or ab-mat sit- ups
DU→ lower rep scheme 42-30- 18 or 21-15-9

(3.4.2019)

Every 3:00 x 5:
6 Shoulder Press
- Alternate with Front Rack Step-Back Lunge

3 Rounds:

YGIG

5 x Shoulder Press (2 sec pause at the bottom)

YGIG

5 x Chin Up (2 sec pause at the top)

Add weight to previous week / AHAFA

-Movements / Efficiency
-Strategy
-Practice rounds