Thrusters

6-5-4-3-2-1-1, building

Go every 2:30

5x5 AHAP

For time :

21-15-9
Deadlift 100/70kg
Handstand Push-Ups

Target <- 6
TC 10

1) 50s. cal row
2) 8-12 burpee over barbell
3) 10-15 deadlift 55/70kg
4) rest
5) 1-5 Bar MU / 8 strict C2B
6) 12-16 alt. pistol squats
7) 2-5 wall walks
8) rest

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Goal & Intensity
-Build engine, stamina, and skill consistency over a long time domain.
- Steady effort where you can repeat quality movement every round.
-Choose reps that let you finish work with control and breathe before the next minute.
-Move smoothly, not fast—this is about sustainability, not spikes.

RPE: 7–8.

STRENGTH

Back Squat

5x8 @ 79-82% of 3RM or RPE 4 to 4+

Target: add loading compared to last week, not all out.

Complete as many rounds and reps as possible in 13 minutes of:

RX

55 deadlifts 100/70kg
55 wall-ball shots 20/14p
55-calorie row
55 handstand push-ups

SCALED

55 deadlifts 60/42,5kg
55 wall-ball shots 20/10p
55-calorie row
55 hand release push-ups

Mikäli teet treenin RX´D, kaikki tehdään RX´D. ( liikestantardit, painot...)
Mikäli teet treenin Scaled, niin kaikki liikkeet tehdään SCALED. ( liikestantardit, painot...)

*Tarkempi kuvaus ja liikestantardit löytyvät linkistä. Tämä Open Workout tehdään normaaliin Wodin tapaan, aloitamme 6 minuutin portaalla parin kanssa.

https://games.crossfit.com/workouts/open/2016?division=1#workoutsTab4

Find max in 15min:

Hang Squat Snatch + Squat Snatch + OHS

3-3-3+

70%-80-%-90%

Weights calculated from your TM (90% of your 1RM)

This is the third cycle, so add 5kg:s to your 1RM

*Kipping T2B

*Bar MU

Front Squat

4-4-4-4-4-4, build throughout sets.

Go Every 3:00