AMRAP40
80/60 cal row
80 burpee pull up
80/60 cal row
80 ddb hang power clean @2 x 22,5/15kg

Rpe 4-4.5 Treeni tehdään parin kanssa ja toistot saa jakaa miten haluaa.

A) CrossFit Quarterfinals workout 3
For time
3 rounds
50 double unders
10 deadlifts 102,5/70kg
2 rounds
50 double unders
10 deadlifts 125/82,5kg
1 round
50 double unders
10 deadlifts 142,5/102,5kg

DL weights: 45/55/65% 1RM

B) 3 rounds
10 dumbbell side bends (left)
10 dumbbell side bends (right)

1x5@60%
1x5@70%
1x5@75%
1x5@80%

run 200m
Then:
10 x 30s on / 10s off:
1. perf stretch alt.
2. scorpion alt.
3. squat to hamstring
4. windmill R
5. windmill L

4x3 nousu v1

WU: AMRAP8:
2min erg
rest of time:
10 wide stance thoracic rotation
10 wallsquat
10 plate side raise + press

A) On the minute for 10 minutes
1) 3 snatch pulls + 3 tall snatches
2) 3 muscle snatches + 3 snatch balances
*Work up from empty bar to max 40%.

B) On the minute for 10 minutes
1) 2 snatch pulls + 1 squat snatch
2) 1 squat snatch + 2 overhead squats
*Work up from 50%.

C) 3 rounds
20 back extensions
20 calf raises

6min x 4 - Rest 3min between sets.

ZONE 1 1.30min x 4 (2 rnds - 6 min)

1) Shuttle run
2) Burpee to plate

ZONE 2 1.30min x 4 (2 rnds - 6 min)

1) Ski erg
2) Alt. DB Devils press 17,5-20/10-12,5kg

ZONE 3 1.30min x 4 (2 rnds - 6 min)

1) Row erg
2) Wall ball 6/4kg

ZONE 4 1.30min x 4 (2 rnds - 6 min)

1) Bike
2) Farmers carry

Pidä koko 6min työjakson ajan syke vauhtikestävyys alueella (n.75-80%). Tavoite pystyä ylläpitämään tasainen vauhti ja laadukas tekeminen koko treenin ajan.

A) Bar muscle up skill work

B) 10 rounds in pairs
8 dumbbell hang squat cleans 2x22,5/2x15kg
4 bar muscle ups

*You go / I go full rounds with partner
*Split rounds, both do 5

WU: AMRAP8:
40s erg
10 stick sots press in squat position
5+5 perf. stretch
10 plate T-raise
5 squat to hamstring