Back Squat
5-5-5
Front Squat
3-3-3
Overhead Squat
1-1-1
Juho K. Open 16.3
Categories
Category: Yleinen
Categories
190316 Lauantai
Deload week
5 Rounds,
20 seconds on 40 seconds off
1st Overhead squat 20/15
2nd Box jump, step down
3rd Russian kettlebell swing 24/16
4th Toes through rings
5th Dumbbell hang split snatch, alternate arms every 5 rep
Sami H. & Martti M. on Open 16.3
Categories
180316 Perjantai
Reebok CrossFit Games Open
WORKOUT 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Open Workout 16.4 Standards
Categories
170316 Torstai
Deload week
Press Snatch balance
7×1
Tall Snatch
7×1
Hi-hang Snatch
7×1
max at 70% from 1RM
Kaisa K. open 16.3
Categories
160316 Keskiviikko
Deload week
6 Rounds:
In 3 minutes,
300m run
Rest remaining time
In 3 minutes,
3 Rounds:
6 Burpee
12 Squat
Maria S & Tuija H.
Categories
150316 Tiistai
Deload week
8 Rounds for quality:
8 Deadlift 60/45
8 Pass throughs
8 Side plank dips /side
Henri A.
Categories
140316 Maanantai
Deload week
Muscle-up
foundations
On the minute for ten minutes,
Odd 10 Thruster 45/30
Even 5 Muscle-up
Jussi K.
Categories
120316 Lauantai
Team workout,
81-63-45-27
Row calories
Thruster 45/30
Lauri A.
Categories
110316 Perjantai
Reebok CrossFit Games Open
WORKOUT 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Open Workout 16.3 Standards
Categories
100316 Torstai
7 sets of the following complex,
Power Clean + Front Squat + Jerk
Use about 80% of 1RM Clean & Jerk
Rest as needed between sets
Mikko W.