EMOM 12:
A. 20 KBS 32/24kg (american)
B. 45s Plank
C. 5/5 Box step-ups with KB front rack hold 32/24kg
D. Rest

Alternate btw a, b, c and d.
In C, first you do all 5 reps with left leg and then with right leg. Hold the KB on the other side than your leg your stepping on.

4 sets, rest 1-2min between sets

15-20 GHD Sit-Up
5-10 Strict C2B Pull-Up
10+10 Single Arm DB Press

Ohje: GHD istumaannousut voit skaalata esim TTB. Pressissä tee 10 toistoa yhdellä kädellä seisten pressiä ja vaihda käsipaino sitten toiseen käteen.

5 rounds:
30sec ON, 30sec OFF

1) Slam Ball over the Shoulder
2) KB Thruster
3) DU
4) Box Over Jump
5) GHD Sit-Up

Kesto 25min. Tee 30sec töitä, lepää 30sec, viisi kierrosta. Valitse itsellesi joko sama toistomäärä, tai tee koko 30sec töitä. Pyri pitämään sama työmäärä läpi kaikkien kierrosten.

Skaalaus ja ohjeet:
1) Raskas slam ball: valitse kevyempi taakka, sinun tulisi pystyä tekemään 4-7 toistoa puolen minuutin aikana. Voit vaihtaa liikkeen myös kahden kuulan rinnallevetoon, mikäli palloa ei ole käytössä.
2) Valitse taakka, jolla saat noin 10 toistoa tehtyä
3) Tuplanaruhypyn voit skaalata yksittäisiin hyppyihin, tai käytä 30sec tuplien opetteluun
4) Hypy pitkittäin laatikon yli. Tarvittaessa skaalaa boxin korkeutta. Tee koko 30sec töitä.
5) GHD istumaannousun voit vaihtaa esim V-Uppeihin tai Tavallisiin istumaannousuihin.

50-40-30-20-10 For Time
Dumbbell snatch (alternating)
Push ups
Sit ups

15 min AMRAP
20 tuck jumps
15 burpees
10 hollow rocks

Complete with minimum rest between sets
Strict pull ups 10-8-6-4-2
Ring dips 10-8-6-4-2

15min AMRAP
200 m row/ skiers/bike
200 m run
20 wall balls 20/14

3 min rest

15min AMRAP
10 burpee pull ups
20 sit-ups
30 jump squats
40 push ups
50 sec plank

Cash out: 1/2 mile run

5x3min AMRAP (2min rest)
a) 10/7 Cal. Row + 10 Pushups

b) 20 Double Unders + 5 Toes-to-bar

c) 10 KB Swings 24/16kg + 10 Situps

d) 10 Handstand Pushups + 5/5 Pistols

e) 10 Wall Balls + 5 Pullups

On a Running Clock, every 2 minutes for 12 minutes, perform:

• Round 1 - DB Bench Press x 10 w/ (3-0-X-0) tempo. (3 seconds lowering the weights to your chest each rep)

• Round 2 - Ring Row x 10 w/ (3-0-X-0) tempo (3 seconds lowering yourself down each rep) OR 1-Arm DB Rows x 6/arm w/ (3-0-X-0) tempo @ 30-50/15-35 lbs. (3 seconds lowering the weight back down each rep)

  • Same as yesterday, you have a two minute window to complete the DB Bench Press. Upon completing your last rep, you have the remainder of the two minute window to rest. At the 2 minute mark, you will perform either Ring Rows or 1-Arm DB Rows. When finished, you have the remainder of that two minute window to rest. You will repeat this sequence until you have performed both movements three times each.

Conditioning
AMRAP 9
9 Kettlebell Swings (24/16)
9 Burpees
9 Kettlebell Swings (24/16)
9 Box Jumps (60/50)

• 15 Minute AMRAP:
  • Shuttle Run to Dumpster and Back x 3 total reps (down and back = 1 rep)
  • 10 Cal. Row/Ski Erg/Airdyne
  • 20 Meter DB/KB Farmer's Carry @ 35-53/20-35 lbs.
  • 10 Cal. Row/Ski Erg/Airdyne

• If class size is fairly large, group can be split in half and one group perform strength work while other performs the metcon and then switch.

• This is the Thursday before the final Crossfit Open workout, so, again, we are keeping the volume low on strength work and are striving to maintain a nice, smooth, steady pace throughout this metcon. Just like the previous Thursday's the past 3 weeks, our goal is to leave the gym feeling refreshed and ready to attack the Open workout tomorrow! This is the final week of the Crossfit Open, so rest up and be ready to give it everything you've got!