20 double-unders
10 goblet squats
5 box jumps (61/76 cm)
– Use a single KB/DB for the squats.

ScaledWOD
AMRAP 10:
20 single-unders
10 goblet squats
5 box step-ups
– Use a single KB/DB for the squats.

Crossfit Games Open Workout 17.1.

For Time, 20 min CAP

RX (Ages 16-54)
10 DB Snatch 22,5/15 kg (alternating)
15 Burpee-box-jump-overs 60/50 cm
20 DB Snatch
15 B-BJ-O
30 DB Snatch
15 B-BJ-O
40 DB Snatch
15 B-BJ-O
50 DB Snatch

15 B-BJ-O

Scaled (Ages 16-54)
10 DB Snatch 15/10 kg (alternating)
15 Burpee-box-jump-overs 50/50 cm (step-up ok)
20 DB Snatch
15 B-BJ-O
30 DB Snatch
15 B-BJ-O
40 DB Snatch
15 B-BJ-O
50 DB Snatch
15 B-BJ-O
Note the tiebreak time after each completed round.
In the DB Snatch, you must alternate hands between every rep.
Burpees must be box-facing and require a two-footed takeoff.

1A) hang power snatch 3x4x50%
1B) box jump + drop jump 3x(5+5)
1C) Skater jump 3x10

EMOM12:
a) 8-12 + 8-12 double kb gorilla row
c) 8-12 + 8-12 curtsy lunge
d) 30-45s double db farmer's walk

Target: work 30-45s / min

Every 2:30 x 8 (20min):
1 Squat Clean + 1 Front Squat + 1 Split Jerk
- Start @65% of 1RM Squat Clean and build up
- Try to add weight each round

SitUps x20 / jännehypyt x10 / suorinjaloin mave noin 25% x10 x 3 kierrosta (tee 1 kierros aina putkeen)

Etukyykky 3x3 (nousu lähelle päivän max3-kuormaa ja sillä 3x3)

Maastaveto korokkeelta 3x8 (40-45-50%)
-1 kumiharkko

Russian twist 3x20 (10 / puoli)

Painijan kyljet 3x20 (10 / puoli)

Treeni 3
Warm Up
3 rounds
1 min cardio
5-10 hr push ups
15 banded face pulls
10 toe up RDL

Strenght
Bench Press 5x10 reps @55-60-3x65%
rest 2-2.5 min
Strict Chin Ups
emom 5 : 5-8 reps

Metcon
4 rounds for time with partner
20 power snatch @light weight
20 wall ball shots
you go, I go!

push press 3x6x70%

2 rounds
1:30 erg moderate pace
8+8 Lateral lunge with kb
8 Dual kettlebell row+clean+press

Movement tech:
Squat clean and build up weight.

Movement prep before workout :
2rnds
4 squat clean
5 Box jump over
6 Wallball

6 x alkavalla 6min pareittain

8 kp tempaus 2kp, henkilö a
8 kp tempaus 2kp, henkilö b
8 kp rinnalleveto+työntö 2kp, henkilö a
8 kp rinnalleveto+työntö 2kp, henkilö b

max cal pyörä (saa jakaa vapaasti)