Banded Chest + Upper Back
Shin Box (open and closed)
Octopus Progression
Hanging Scap Depressions
Hanging Quarter Chin Ups (practice hanging without fully relaxing your shoulders)

Hollow Holds 2x30sec
Mini Band squats
DB reverse fly + scap raises

12min

SOD: Pigeon

With 65-75% of the days max

EMOM 10:
1 Power snatch + 2 OHS

• 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