CrossFit Open 22.2

RX
For time
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1:
Deadlift 102,5/70kg
Bar facing burpee

Scaled
For time
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1:
Deadlift 62,5/45kg
Bar facing burpee (stepping over barbell allowed)

Time cap: 10min

Chin-up
5-4-3-2

Work up to heavy 2RM wieghted or challenging scaled

8 sets:
1+1 snatch pull + snatch @70-85% 1RM

Go every 1,5min

3 rounds

2min AMRAP
2-4-6-8...
Overhead squat 42,5/30
Bar over burpee

1,5min rest

2min AMRAP
Row for cal

1,5min rest

For time
21-15-9 narrow grip push-up
12-9-6 strict chin-up

3 Power Snatches, pick load

Every 2 mins for 10 mins.
@70-80% of your most recent 1RM.

Deadlift 3 x 5

CONDITIONING

“Butt Burner”

EMOM x10

1) 4 Single Arm DB Squat Clean (alternate arms on each rep)
2) 6-10 Box Step Up with one DB (alternate legs on each step and carry DB Open 2019 Style: anyhow)

RPE 4, very heavy breathing

Target: go heavy with the DB. Practise DB Squat Clean before you start your workout.

Bench or strict press

7-6-5-4

E3MOM / 2-3 REP IN TANK

VALITSE JOKO PENKKI- TAI PYSTYPUNNERRUS JA PYSY SAMASSA LIIIKKEESSÄ TULEVAT VIIKOT

Santora WORKOUT ★

Three rounds for reps of:
Squat cleans 50/30, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
Deadlifts 80/50, 1 minute
Burpees, 1 minute
Jerks 50/30, 1 minute
Rest 1 minute