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.

Street workout

Tule ja ylläty :)

A.) ×2
Wu+
Muscle snatch +tall snatch +snatch balance w/10.sec pause atg
3+3+1

B.1) Snatch
8×2 @75-80%

C.) Clean & Jerk
1.) Building weight
2.) 3×1+1 @85%

D.1) Back squat
5×2 @90%

E.1) Barbell Strict press
Building weight
3×10

Warm Up
2-3 sets
1-2 min air bike
5-10 tempo goblet squat
5-10 kb bottom up press R/L
5-10 single arm ring row R/L OR ring row
5 seated box jumps / box jumps (sharp)

Strenght
Thrusters 5x3reps@70-80% of 1rm
go new set every 1.5-2 minutes
Weighted Strict Chin Ups 5x3reps@55-65% of 1rm
go new set every 1.5-2 minutes
you can go this also as superset and then go new set for every 2-2.5 minutes.

Metcon
For Time:
21 Thrusters (52/35kg)
9 Rope Climbs

15 Thrusters
6 Rope Climbs
9 Thrusters
3 Rope Climbs
tavoite aika 9-12 min. time cap 15 min.

Mieti järkevä taktiikka tähän treeniin, thrusteri paino on semiraskas, sanoisin kuitenkin ettei mahdoton. Kokonaisuushan on 45 thrusteria ja 18 köysikiipeilyä eli jos oot suht apina tää treeni rx toistoilla on tehtävissä.
Voit myös skaalata thruster painot 42.5/30kg ja köydet eim 7-5-3 niitä siltikin tulee 15.

Accessory Work
2-3x 40m of moderate sledge push
2-3 x 8 double db z-press
2-3x15-20 reverse hypers / ghd back extensions
rest as needed

*lähestyminen 20min
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, (1@98%), 3x1@100+%, rest 2min

TAI

*lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti
2x3@barbell (~25min),
2@50% (20min),
2@60% (18min),
1@70% (15min),
1@75% (12min),
1@80% (9min),
1@85% (6min),
1@90% (3min),
LAVA: 3x1@95%-100+%