CrossFit Open 16.3

7min AMRAP
10 power snatch 35/25
3 bar muscle-up

PUSH PRESS + SPLIT SQUAT
*split squat both side - place a bar behind the neck or in the clean rack position, and position your feet in your jerk split stance. Huom! Pidä kuorma eturäkissä, mikäli etukyykyissä tahtoo pito hävitä yläkropasta eli kipata alas
4x[4+6 reps/leg]@up to RPE8 *could do 2 more reps, rest btw sets 3-4min *target load of ~58-68% jerks

Deadlift
3x8

3+ reps in tank

4 SETS
3 Kip Pull-Ups + 2 Kip Chest to Bars + 1 Bar Muscle-Up
OR
3-6 Kip Swings + 2 Partner Assisted Strict Pull-Ups + 1 Partner Assisted Strict Chest to Bar

• RPE 5
• Done as unbroken complex each set

Warm Up
3x40s easy&20s mod&10s fast cardio / 20 sec rest bwn
then
40m bear crawl
20m inch worm
10m lizard walk
10m crab walk
20m lunge walk
40m sivulaukat (2x10+10m)
then some mobility prep and start workout

Gymnastic Strenght
2x.20-30 ring dip or push up hold
2x:20-30 chin over bar hold , jalat yhdessä ja pikkusen edessä suorana
2x.20-30 handstand hold
then
3-4 sets of 4-8 strict ring dips or ring push ups
3-4 sets of 6-10 strict chin ups / weighted chin ups
3-4 sets of 4-6 wall facing strict hspu
3-4 sets of 16-20 bicycle crunch + 8-10 side plank hip touches R/L
rest as needed

5 rounds for time:
30 DU
15 KBS (US) 24/16kg
10 T2B
10 Burpee Box Jump Overs 60/50cm

With Partner For Time:
3000m Row
Every 2:30 complete:
10 Alt. Box Jumps 60/50cm

You Go I Go


4 rds for time TC 15 min

8 MU / 8 burpee C2B 

16 Fron rack reverse lunge
60/40 kg
80 DU
16 cal ski


REST 3 min

4 rds for time TC 15 min

10 shspu 

20 heavy WB 
 Rmu/ Ring dips 

16 Goblet squats 32/24kg

REST 3 min

4 rds for time TC 15 min

2 Rope 

20m hs walk / 40 Shoulder taps 

10 Power Snatch 40/60kg

20 T2B

AMRAP 15, With Partner

Athlete A ) Row Calories AMRAP

Athlete B ) Perform 1 Round :

15 Push-Ups
15 Kettlebell Swing
15 Ring Rows
15 Lunges, Each Leg

Then Change

Score : Total Calories