Warm Up
3-5 min easy to moderate rowing, add speed as you like
then
band pulls + banded hip activation 6-8 minutes total time
then
some dynamic mobility
then
barbell warm for snatch/clean&jerk with empty barbell as you like 6-8 minutes total time

Weightlifting
flat foot hang snatch + flat foot snatch
4x2+1 reps @40-60%
Emom 8
hang snatch + snatch (drop the barbell after hang snatch) @75-85% of 1rm snatch

power clean +push press+ hang squat clean+ split jerk (pause on catch)
4x1+1+1+1@40-60%
Emom 8
power clean + hang squat clean + split jerk @75-85% of 1rm clean&jerk

Metcon Prep
2-3 sets
40 sec easy + 20s moderate + 10s fast, 20 sec walk bwn sets.

Metcon

4 rounds
200m run@1-2km pr pace (13.5-17 km/h)
straight to 600m at 5-10km pr pace
rest 2 min bwn rounds

3x20 GHD Sit-ups

Kyykky 2x2x85%

Penkki 4x4x75%

Pendlay Row 5x8
Seal Row 5x15
Yhden käden kulmasoutu 2x30 / käsi
-valitse yksi liike (eri mitä viime viikolla), kaikissa AHAP

CrossFit Open 22.2

15min AMRAP:
3 wall walk
12 DB snatch 22,5/15
15 box jump over 60/50

CrossFit Open 22.3

RX
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest to bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb

Scaled
For time:
21 jumping chin over bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin over bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest to bar pull-ups
30 single-unders
15 thrusters (weight 3)

♀ 45 lb, then 55 lb, then 65 lb
♂ 65 lb, then 85 lb, then 105 lb

Foundations
For time:
21 bent-over rows
42 jumping jacks
21 thrusters
18 jumping chin-over-bar pull-ups
36 jumping jacks
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumping jacks
15 thrusters

♀ 35 lb
♂ 45 lb

Time cap: 12 minutes

DELOAD WEEK

A) 2 rounds for quality
12 strict chin-up
16 hand release push-up
12 box jump
1min rest

B) 3 rounds for time
10 kipping pull-up / jumping pull-up
60 double under

AMRAP 5:
50 air squats
Max chest-to-bar pull-ups
AMRAP 3:
30 box step-ups
Max toes-to-bars
AMRAP 1:
Max-distance row
– 10 m = 1 rep.

Scaled WOD
AMRAP 5:
30 air squats
Max ring rows
AMRAP 3:
20 box step-ups
Max hanging knee raises
AMRAP 1:
Max-distance ergo
– 10 m = 1 rep.

Kyykky 4x4x75%

Leuanveto 5x5-8
-vastaote

Jalan loitonnus kumpparilla 3x20 / puoli

Vatsarutistus jalat suorana 1x50

4 sets:
2 Pause Front Squats + 2 Back Squats
- Start @65-70% of 1RM Front Squat and build up by feeling.
- Pause 2sec in bottom of Front Squats.
- Switch to BS and do them fast and explosively. Don't stop btw Back Squats.
- Rest 2-3min btw sets.