For time:
10-8-6-4-2
Squat Cleans @70/47,5kg
5-4-3-2-1
Rope Climbs

Rx+: @82.5/55kg, Legless Rope Climbs
Option: 20-15-10-5 Goblet Squats for Cleans
Time Cap: 11 mins

Deadlift ( 18 mins )
5x3 reps
- build up to 80-85%
- keep the same weight across all sets
- 2 mins rest btw sets
- TOUCH'N GO reps
- control the barbell down after the last rep too

AMRAP 26:00 with a partner:
30 Hang Power Cleans @60/42.5kg
60 Calorie Row / 45 Cal Assault Bike
120 Double Unders
 One person works. Split as desired.

CF GAMES OPEN 20.5
TBA

Aikaa vastaan

1-10
Rive kyykkyyn
10-1
Bob

35/45 kg

TC: 20min

Snatch Test
Every 1:15 Until Failure

20 Rope Jump + 1 Snatch

Add 2,5/5kg Weight Every Set
Start 60% 1RM Snatch

Warm Up
2 sets
2 min cardio
8-10/side Half Kneeling Thoracic Rotation with Lift Offs
10 Prone PVC Lift Offs w/ 2 sec hold, snatch grip
5/side 90/90 Hip Switch w/ Heel Lift

Strenght
Overhead squat 3x5reps @50-60-70% of 1rm snatch
rest 1-2 min bwn sets
Thruster from ground 3x5reps@50-60-70%
rest 1-2 min bwn sets
Weighted Chin ups 3x5reps@30+40-50% + 10 barbell bicep curls right after (hallittu tempo)
rest 1-2 min bwn sets

Metcon ( 3 rounds)
Emom 12
1) air bike x 20 seconds @mod/fast pace to fast pace
2) box jump, step down x 8-12 reps
3) row x 20 seconds @mod/fast pace to fast pace
4) hardened ring rows x 8-12 reps

Maastaveto 2x2x90%

Pystypunnerrus Max3
-päätyyn asti

Reisikoukistus 5x15

3 sets of 15 backsquats

Basic Endurance CrossFit 50

20-22-24-26-28-30...
Calories Row
Calories Bike
1 round :
10 Unbroken Strict Pull-Ups
20 HR Push-Ups
30 Air Squats