4 rounds:
16 GHD Sit-Up
50 DU
Ohje: tämä harjoitus on tarkoitus tehdä mahdollisimman nopeasti. Skaalaa tarvittaessa toistomääriä. Mikäli tuplat eivät vielä suju lainkaan, käytä 60sec niiden opetteluun per kierros ja jatka harjoitusta eteenpäin.

KB quad smash

Fire hydrants (hip openers)
Elbow circles
KB squats
KB halos

Warm up circuit:
2 x20sec on:10sec off:
plank-pushup
prisoner jump squats
Hollow Holds

13min

Snatch Barbell Warm-Up
Snatch-Grip RDL
Snatch Pull from Below Knee
Muscle-Snatch
Overhead Squat
Snatch Push Press
Drop Snatch
Hang Power Snatch
Snatch from Below Knee

Set 1 – 5 reps of each @ 20/15 kg barbell
Sets 2-3 – 3 reps of each @ 95/65 lbs

A.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

Every 90sec 3-position Snatch (above the knee, below the knee, from the floor)

3set@60%
3sets@65%
3sets@70%
3sets@75%
3sets@80%

Harjoituksen tarkoituksena on tehdä kolmelta korkeudelta tempaus 90sec välein. Ensimmäinen tempaus riipusta, polven yläpuolelta (ei tarvitse olla korkea riippu), toinen polven alapuolelta ja kolmas tempaus lähtee maasta.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/*Metcon-comp(12)
amrap 12
60 single unders/*20 du's
5 strict press 75/55/*5 strict hspu

afterburner(2)
500m row

Finisher
100 flutter kicks
2 min chest opener
30 cuff iso

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/*Metcon-comp(17)
400m run
25 hang squat clean 115/75-*135/95
25 pull ups/*15 muscle ups
400m run

otm 10
hang clean-increase the load every minute

Finisher
2 min hamstring stretch
2 min hip distraction
60 sec l hang

EMOM X 18 Minutes:

• Minute 1 - Bear Crawl x 1-2 lengths of the floor (down and back = 1 length). If not finished by 50 seconds, stop where you are and transition to the next station)

• Minute 2 - DB/KB Farmer's Carry from outside door to dumpster and back x 1-2 trips @ 35-53/16-45 lbs. (down and back = 1 trip)

• Minute 3 - 12/10 Cal. Row/Ski Erg/Airdyne

Benchmark wod "CHELSEA"

• 30 min EMOM

In 60 seconds, perform:

5 Pull-ups
10 Push-ups
15 Squats

Continue as long as possible.

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This is a heavy workout, which only a few can do RX.
Scale as needed, so you can finish the first rounds in about 45 s.

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Aux work: mobility

• Crossfit Open Workout 17.3
  • Prior to 8:00, complete:

  • 3 Rounds of: • 6 Jumping Chin Over Bar Pull-Ups • 6 Squat Snatches at 45 lbs.
  • Then, 3 Rounds of: • 7 Jumping Chin Over Bar Pull-Ups • 5 Squat Snatches at 75 lbs.

• If all 6 rounds are completed before 8:00, prior to 12:00, complete:

• 3 Rounds of: • 8 Jumping Chin Over Bar Pull-Ups • 4 Squat Snatches at 95 lbs.

• If previous 3 rounds are completed before 12:00, prior to 16:00, complete:

• 3 Rounds of: • 9 Jumping Chin Over Bar Pull-Ups • 3 Squat Snatches at 115 lbs.

• If previous 3 rounds are completed before 16:00, prior to 20:00, complete:

• 3 Rounds of: • 10 Jumping Chin Over Bar Pull-Ups • 2 Squat Snatches at 135 lbs.

• If previous 3 rounds are completed before 20:00, prior to 24:00, complete:

• 3 Rounds of: • 11 Jumping Chin Over Bar Pull-Ups • 1 Squat Snatch at 155 lbs.

Endurance WOD
Partner WOD 30 min time cap
80 WB / dip hold
80 T2B or 120 K2C/ wall sit
80 shoulder to overhead/elbow plank
80 DU or 160 singles / Bar hangs
80 slam balls / hand stand hold
80 cal airdyne bike / hold bar over head (35/45)
80 cal row or skier/ and walking plank

• partners split reps evenly
• Start at different stations
• if you and your partner get to rower or skier and someone isn't finished do burpees until they finish. Examples: one partner will do wall balls while other partner dip holds. (You can switch at any time). One partner will do T2B while other partner does wall sit, etc.

After Partner WOD Cash out: 100 push ups each