A) "CrossFit Open 14.5"
21-18-15-12-9-6-3 reps for time
Thruster 42,5/30
Bar over burpee

B) Core 3-4 rounds
10 v-up
20 russian twist (weighted)
20s hollow hold

Hang snatch

6-8 sets:

3-4 x 2 hang squat snatch (2s pause catch pos.)

3-4 x 1 hang squat snatch (2s pause catch pos.)

build 73-87% of 1rm snatch

Warm Up
3 min cardio (add speed)
then 2 rounds
10 toe up rdl
5+5 dumbbell clean
5 inch worm

Strenght
3x Flat Foot Clean Pull + Power Clean + Squat Clean @35-50%
1 slow power clean + slow squat clean x5 sets @60-70%
eli hitaasti reiden puoleen väliin ja siitä kiihtyy.
rest 1-2 min bwn sets

Metcon
Emom 20 or 24
1) 11/14 cal row
2) 8-12 ghd sit ups / Toes to bars / V-Ups
3) 9/12 cal ski or air bike
4) 8-12 box jump overs

10:00 Basic Endurance CrossFit
11:00 Deadlift ( 25.10.2024 )
12:00 Kipping Movement Technique

1 Tempaus maasta
1 Tempaus riipusta
1 OHS

1. Pause muscle snatch + snatch balance + OHS
   5 x 2+2+2
   rest 90s

2. Pause snatch + hang snatch
   6 x 1+2
   rest 2min

3. Snatch pull with 3 pauses
   5 x 3
   rest 2min

50 burpees
200 double-unders
50 burpees

Scaled WOD
For time:
25 burpees
100 singe-unders
25 burpees

20 min Emom
1. 10-15 push ups
2. 20 banded bicep curls

5 rounds for time of:
10 Dumbbell Hang Snatches, 2x15/10 kg
15 Dumbbell Front Rack Walking Lunges, 2x15/10 kg,
20 Sit-ups

THESE ARE DONE WITH DOUBLE DUMBELLS, so choose wisely! It should allow you to work in larger sets.
Time cap :15 mins
Beginners can do the workout with a single DB.

EXTRA:
Banded pull through 3x20, rest 60s

Warm Up
2 rounds
2 min cardio
20 step back lunges
20 shoulder taps on push up plank
10 hand released push ups
15 hip bridges
15 ring row

Strenght
Bench Press 2x2+3x1reps@75-85% of 1rm
go new set every 1-1.5 minutes

Metcon
For time
2 rounds
24 Push Press 35/25kg
24 Step Back Lunge Steps (Front Rack)

3 min rest

2 rounds
20 Push Press 42.5/30kg
20 Step Back Lunge Steps

3 min rest

2 rounds
16 Push Press 50/35kg
16 Step Back Lunge Steps
(6 min time cap per set)