• Touch and Go Deadlift:
  • 60% x 4
  • 70% x 4
  • 80% x 4 (stop at 4 reps today. Save yourself for Crossfit Open workout 17.2 tomorrow)

Renegade row 2x5 each side
DB tricep skull crushers 2x8
KB overhead single arm carry 2x20m each arm

Some skills, drills and preparation work for the CF Open workout this week!

5x3,no pause on top (AHAP)

Between sets 5 squat to boxjumps

Send off 3:30

5 Yleisliike
10 hyvää huomenta kuminauhalla
30s. Kuollut koppakuoriainen
5+5 1-jalan maastaveto kahvakuulalla
10 aktiiviset olkapäät

20 abmat sit ups
20 push ups
15 back squats 60kg/40kg
20 abmat sit ups
20 push ups
15 cleans 60kg/40kg

7min amrap:

5-10-15-20-25…jne.

• Tuplanaruhyppy
• Swingi (ven.)(N 24kg / M 32kg)

Find your 1RM Deadlift and 1RM Bench Press

Share your equipment with a partner but the circuit is individual

In any order:
120 KB Swing (55/35)
120 Box Jumps/plate jump (know your limit, play within it)
120 TRX Row
120 TRX Pike/knee tuck
120 Push Up/box push up

While the circuit is going, 2 people at a time do the following:
1. Barbell Jump Squat x8 (set up just 2 squat racks)
2. Row 200m (AFAP)
-then back to the circuit

*Once the first 2 people are done the squat jumps and move onto the rower the next 2 move to the squat jump station to adjust the weight if needed

35min workout

40min

7 kierrosta,
2min amrap:

• 3 raaka rinnalleveto (N 42,5kg / M 60kg)
• 4 shoulder to overhead (N 42,5kg / M 60kg)
• 5 bar-over-burpee

1min tauko kierrosten välissä.

Tulokseen kaikki toistot yhteen. Kommenttiin kierrosten toistot.