Snatch pull 5X4

https://games.crossfit.com/workouts/onlinequalifiers/2022

All wods are performed as described, no scaling. For login the score , write out in the comments which wod you did.

Read the movement standards, if possible have some markings on the floor per floor plans. This is to serve you as another experience of open and create routines around online competition. Take some short videos and make sure they meet the asked standards if you where to actually officially participate the competition.

LÄMMÖT

HUOM!! (kesto yht. n.15min) ennen keppi/tanko jumppaa omatoimisesti
2 rounds:
5 + 5 90-90 Hip Switch And Extension
3 + 3 Pistol Squat
5 + 5 Dead Bug (Push Knee Other Hand)

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STOPPI TAKAKYYKKY

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TEMPAUS

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SIKSAK ASKELLUS LOIKKA 3[2+2] pal. 1min

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ROMANIAN DEADLIFT

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OHEISHARJOITTEET 2 kierrosta:
3 KUMINAUHA VETO I - Y - T - W - A (kumin. hartia korkeus)
8 + 8 LANKUSSA POLVI KYYNÄRPÄÄHÄN
6 LEUKAA ILMAN TANKOA

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TEE KOTONA / SALILLA KEVYET LYHYET DYNAAMISET VENYTTELYT kesto 5-10 min, 10-20s ja/tai 5 - 10 PUMPPAUSTA / LIIKE kts. Moniste

AMRAP 12

2 Push Press
8 Front Rack Box Step Ups
4 Push Press
8 Front Rack Box Step Ups
6 Push Press
8 Front Rack Box Step Ups
.......

Barbell 35/25kg
Box 20"

5 Min FOam Roll / Own Mobility
4 Min Ergo
3 rounds:
30s Side Plank ( Each ) + 15s Push Ups + 15s Mountain Climbers
1+1 Banded Triceps Stretch

5 GM
5 BS
5 Elbows Rotations
5 Press
5 DL
5 FS

then...

1:00 Empty Barbell Shoulder Press
1:00 GHD Hip Extension

Weighted pull ups/ Strict pull ups 4x3x60% 1RM

30s ON, 30s OFF x7 (28min)

1) Deadlifts @60/40kg
2) bar over burpees
3) kb swings @20/16kg
4) box jumps

6 sets of Back Squat
Set 1: 1 Pause Back Squat + 4 Back Squats
Set 2: 1 + 2
Set 3: 1 + 2
Set 4: 1 + 4
Set 5: 1 + 2
Set 6: 1 + 2
- Rest 2-3min btw sets.
- Pause 2sec in bottom
- Start at 70% 1RM Back Squat and build over the 6 sets.

STRENGTH PROGRESS 4/13 - LIGHT WEEK

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WARM UP 2 rounds

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Tempaus

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Työntö

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Kyykkyjä ja vetoja

8x 6min

1) Kone

2)
Tangolla 8-10x:
Valakyykky
Hyvää huomenta
Pystysoutu
Yhden jalan mave

3) Kone

4)
Toistot 8-10x:
Tuulimylly
Karhusta kobraan
Skorpioni
Rento roikunta (Submax)