Shoulder press

5x5

*Go by feel with weights

YOU GO I GO 4min:
10/12 cal Assault

1min REST

YOU GO I GO 4min:
10 Box step ups + 5 Burbees

4 x 6 Deadlift 55-65%
90s – 2min REST

4 rounds:
YOU GO I GO (full round)

10cal Row
10 Box Jumps
6 Push Ups

4 minutes of cardio
then 3 rounds of
50 single unders
10+10m banded site steps
10 banded hip bridges

5-10 push up to downdog pose
10 barbell deadlifts, add weight each round

STRENGTH

Alternate for 4 rounds:

1) 6 Shoulder Press
2) 8+8 DB/KB Row

RPE 4 (2-4 reps in the tank)

4x6 Back Squats @60-70% of 1RM

For Time:

30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats

• On the Minute: 5 Burpees
• Barbell: 40/30kg

Light Option

20 Sumo Deadlift High Pulls
20 Front Squats
20 Hang Squat Cleans
20 Power Snatches
20 Overhead Squats

• On the Minute: 3 Burpees

Strecth:

Forearms 1:00 + 1:00 (Fingers Forward & Backward)
Table 4 x 10 sec.
Tights 2:00 + 2:00
Piriformis 1:00 + 1:00
Hamstring (back) 2:00
Chest 1:00 + 1:00

2 rnds

CrossFit Fundraiser 3.

For time:

50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters

DB´s 2x22,5/2x15kg

Box 24/20"

TC 20

https://games.crossfit.com/workouts/open/2021/3?division=1&workout_type=rx

Barbell complex

Every 1.5 min for 9 mins

1x hang clean + 1x clean + 1x split jerk

*Jokaiselle oma tanko

3 rounds
1:00 cardio machine
10/10 suitcase dl
10-20 ring row or 5-10 single arm ring row
:30 Bar Hang
:30 Plank Hold