CONDITIONING

3 rounds for time: (A+B+A+B+A+B)

A:
Aribike 20/15cal
8 C2B/Pull-Up
8 Bar Facing Burpee

Rest 1min

B:
Airbike 20/15cal
8 Power Clean @50/35kg
8 Front Squat

Rest 1min

Overall RPE 4, not all out. Aim for steady pace

Target: unbroken reps. Use a running clock for this workout.

CONDITIONING

RCG2019 Ringer 1 & Ringer 2

Ringer 1
30-20-10 reps of:
Air bike (calories)
Toes-to-rings

Time cap: 7♀ / 6♂ minutes

Ringer 2
15-10-5 reps for time of:
Burpees (to rings)
Overhead squats 61/42,5kg (135/95 lb.)

Time cap: 5 minutes

RPE 5, maximum effort

Tailoring options:

Change the rep scheme from 30-20-10 → 21-15-9 or 15-12-9

OHS→ decrease the loading 61/42,5kg→ 50/35kg→ 40/30kg

For additional event information, check games.crossfit.com

3 sets of
• 8 Sumo Deadlift High Pulls, AHAFA
• 10 steps Front Rack Walking Lunges, AHAP

Rest about 60sec between movements and 90sec between sets.

WEIGHTLIFTING

EMOM x5

3 Hang Power Clean

RPE 3+ to 4

5 min AMRAP
5 pull ups
10 push ups
15 squats
1 min rest
5 min AMRAP
5 HSPUs
10 pistols
15 pull ups

0-3: 5 TnG Power snatch @~65%
4-6: 3 TnG Power snatch @~75%
7-9: 1 Power snatch @~85%

Karjalan kovin Laji 6
”Tankotanssi”

4 kierrosta

15 boksihyppy
12 maastaveto
9 rinnalleveto riipusta
6 ylöstyöntö

9 min amrap
6 strict pull up
12 Alternating kb front rack lunge 24/16kg
18 kb swing 24/16kg

Gymnastics
9 min emom
Pike Box hspu/ hspu 4-8
Pike hs legraise 6-10
V-ups 6-12

9 min emom
handstand/ pike hs 10-20s
Superman rock 20-30s
Pitkä lankku 10-20s

Tabata´s

3rds for Total reps in 12 minutes.

Ring Dip
Box Jumps 30"/24"
Burpees to Target