3 x 12 rep, 2 min rest

CrossFit Games Open Workout 17.4. (and 16.4.)

13 min AMRAP:

• RX (Ages 16-54)

55 deadlifts 102/70 kg
55 wall-ball shots 9/6 kg @ 300/275 cm
55-calorie row
55 handstand push-ups

-

• Scaled (Ages 16-54)

55 deadlifts 61/43 kg
55 wall-ball shots 9/6 kg @ 275/275 cm
55-calorie row
55 hand-release push-ups

2 sets:
6 rounds:
20s ON / 20s OFF (4min):
HS Hold (against the wall)

• Rest 3min btw sets

2 Rounds For Time:
10 @34/25kg or 60-65% 1RM Power Snatch
8 @43/30kg or 65-70%
6 @52/38kg or 70-75%
4 @61/43kg or 75-80%
2 @70/48kg or 80-85%
- Rest 3-5min and then repeat

The goal is to cycle these or perform fast singles.

5 min amrap
7 HSPU
21 Double under

5 min rest

5 min amrap
8 Db snatch (22,5/15)
21 Cross over

5 min rest

5 min amrap
1 Rope climb
8 Devil’s press (22,5/15)

Kuntokarkelot 2018 laji 2 - modattu versio

AMRAP20

Squat* with 20/15 kg plate
8 m walking lunges with 20/15 kg plate over head
Ground to overhead* with 20/15 kg plate
7 kipping pull ups / ring row

• reps for squat and GTOH goes 3-6-9-12 etc. Result is reps. 8m walking lunges is 1 rep.

3 rounds
4 tempo overhead squat (3030)
6-8/side KB gorilla row
1min rest

WARM-UP

3-5 minutes of bike erg.

Then 3 rounds, 5 reps each movement:
Snatch grip deadlifts
Muscle snatch from hips
Shoulder press behind the neck
Overhead squats
Tall snatch

Then

3 sets of 3 slow snatches

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SNATCH

Snatch pull + Snatch + Hi-Hang snatch,
Build up to a heavy, but fast set in 12-15 minutes.

Hi-hang power snatch,
Build up to a heavy set of 4 in 12-15 minutes.

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STRENGTH

Back squats,
3 x 5 @ 60%

Front squats,
3 x 4 @ 60%

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ACCESSORY

3-5 Rounds for quality & minimum rest of:
8-12 Strict pull-ups
8-12 Snatch grip romanian deadlifts
10/10 1-Legged glute bridges
10/10 Banded bird dogs
20 Starfish crunches
15 Back extensions
:30s Wallsit hold

Warm Up
2 rounds
2 min run
10+10 step back lunges db on shoulder
10 single arm devils press alt hand
10+10 single arm push press
:40 Plank Hold

Then start to build for thruster weight

Strenght and Conditioning
emom 5
5 thrusters @55-60%
rest 1 min
emom 5
3 thrusters @65-70%
rest 1 min
every 30 sec for 5 mins (10 singles)
1 thruster @75-80%

totally 5x5+5x3+10x1reps

Metcon
Every 2 min for 8 minutes (4 sets)
6-8 deadlifts @40-50%
8-10 bar over burpees

3 Rounds for Total Reps :

AMRAP 3 : Row Calories
Rest 1 minute
AMRAP 3 : 10 Hang Dumbbell Snatch 22,5/15kg, 10 DB Over Burpees, 30 Air Squats
Rest 1 minute
AMRAP 3 : Air Bike Calories
Rest 1 minute