työntöveto + rive RM
1@90%
1@95%
1@90%

Stopista työntö
7x2@80-90%

4 km soutu (vesi)
200 tuplanaruhyppyä (ilma)
2,5 km juoksu (maa)

AMRAP 3:
21 Deadlifts 70/50kg
21 Rower over burpees
Max Cal Row in time remaining
Rest 3:00
AMRAP 3:
18 Deadlifts 82,5kg/60kg
18 rower over burpees
Max Cal Row in time remaining
Rest 3:00
AMRAP 3:
15 Deadlifts 100kg/70kg
15 rower over burpees
Max Cal Row in time remaining
Rest 3:00
AMRAP 3:
12 Deadlifts 125/82,5kg
12 rower over burpees
Max Cal Row in time remaining

Result is total calories

Start up(14)
stretch 4 mins

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

3rds(8)
10 pass through
10 pvc snatch
5 handstands or kick up att

warm up snatch complex (6)
hang+power snatch-work up

Metcon/*Metcon-comp(17)
(mod as needed)
CrossFit Games Open WOD 13.1

17 min time cap

40 burpees, 30 snatches (*75/45 lbs)

30 burpees, 30 snatches (*135/75 lbs)

20 burpees, 30 snatches (*165/100 lbs)

10 burpees, AMRAP snatches (*210/120 lbs)

Finisher
roll/smash hamstrings low back
1 min s/a para stretch
100 flutter kicks

PN testi ryhmä.

Clean Pull

5x2x120-150% @clean 1 RM (remmit)

Videot kiitos :)

Hang high pull 3x3

(samoilla painoilla)

Strength stations - Complete 4 sets of A,B,C,D

A. 10 Heavy Lunges → Sandbag Front Squats 15

B. 5 Strict Shoulder Press → 30 Band Jacks

C. 8 Heavy Single DB Deadlifts → 30 KB Swings

D. 6 Floor Press → 10, 15, or 20 Pushups

Track all weights used, sandbag weight used, and band used for band jacks.

3×5 Sumo deadlift

2-4-6-8-10-12-14-16-18-20
Deadlift (65-70% 1RM)
Boxjump
Toes to bar
Wallball
Airsquat
Burpee

Workout of the Day
A.
Three sets of:
Dumbbell Walking Lunge x 20 steps
Rest 60 seconds
Weighted Pull-Ups x 4-6 reps @ 2110
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
20 Push Press (65/45 lbs)
30 Kettlebell Swings (24/16 kg)