Category: Yleinen

20 reps deadlift at 50% or less from estimated 1RM

then every 4 minutes or faster for 3 sets,
10 deadlift at the same weight

3 rounds alternating with a partner,
10 ring rows
15 sit-up
20 walking lunges

“The Chief”

Max rounds in 3 minutes of:
3 Power cleans 60/42,5
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

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50% of desired max
perform 5 sets of power snatch in three different depths on the catch, with a three second pause.

build to a daily max in power snatch

then,
1 snatch + 3 overhead squat at 80%
for 5 sets

“Helen”

3 rounds for time:
400m run
21 kbs 24/16
12 pull-up

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3 rounds for time of:
21 deadlift 80/55
18 wallball 20/14
15 box over jump 24/20″
12 ring dip

Build up to a heavy 1 RM
Back squat

As many rounds as possible in 9 minutes of,
2 strict toes to bar
3 strict knees to elbows
4 toes to bar
15 back extension

Performed with a partner.

Max rounds in 3 minutes of:
3 strict pull-up
6 push up
9 squat

rest 3 minute, repeat for a total of 5 cycles.

This is a progression for workout “the chief”.

Team workout,

In teams of three for time:

100 deadlift 100/70
90 clean 80/50
80 push press 60/40
70 snatch 40/30

Rower must be kept under 2:00/2:10 for team to do repetitions.

CrossFit Games Open

17.5

10 rounds for time of:
9 thrusters, 95 lb./65 lb.
35 double-unders