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Crossfit Gamesien eka open treeni

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs (34/20.4 kg)
30 Burpees
30 Snatch, 135 / 75 lbs (61,2/34 kg)
20 Burpees
30 Snatch, 165 / 100 lbs (74.8/45.4 kg)
10 burpees
Max rep Snatch, 210 / 120 lbs (54.4/95.3 kg)

AMRAP 6 min

20 Boksihyppy (60cm/50cm)
10 Punnerrus (käsien irrotuksella)
20 Tuplanaruhyppy

3 rounds:

• 30 squat cleans 95/65 lbs or 42.5/30 kg
• 30 pull-ups
• 800 m run

4 Rounds of:
15 Toes to Bar
12 Burpees
400 m run/500m Row / 25 cal bike
Rest 60s.

Timecap : 20 mins
Score = total time

Strict gymnastic (20 mins)
Weighted pull up and weighted ring dip
- build up in 5 sets to the heaviest triple of the day in each movement
- use vest or kettlebell
- do it in superset

5 rounds, rest as needed:

1) 5 Back Squat
2) 5+5 Single Arm Standing DP Press
3) 5 Weighted Pull-Up

Hang Clean + Clean complex
build up to 60% then :
EMOM 10 min
add weight each min

AMRAP 12:
10 Alt. DB Snatch@22,5/15kg
10 Burpees
200 Meter Run / 250m Row/ 12/10cal bike

Rx+: 2/1 Bar Muscle-ups each round before the DB Snatches
goal: 4+ rounds

20min EMOM, designed by you.

Go by feel. You can go odd/even or straight emom.