Category: Yleinen

Find Power Clean 1RM for today in 7 minutes

For time:
21-15-9
Power Clean 60/40
Box Jump 24/20″

7 min cap

Compare your score

Weighted pull-up
10!
Add more weight as you go

12 min AMRAP of,
9 Ring dip
12 Sit-up
36 Double-under

Thruster
Find heavy 2 rep

For time:
21 Thruster 42,5/30
18 Bar over burpee
15 Thruster 42,5/30
12 Bar over burpee
9 Thruster 42,5/30
6 Bar over burpee

Deload week

3 Rounds:
30 sec on 30 sec off,
1st min Burpee
2nd min KBS 24/16
3rd min Box jump 24″/20″
4th min Toes to bar
5th min Deadlift 60/40

Reebok CrossFit Games Open

WORKOUT 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

More info here

Deload

Snatch complex,

7 Sets:
Snatch high-pull, high hang snatch, snatch balance

Deload

Handstand push-up technique

Team workout,

3 Rounds:
30 Cal Row
20 Thruster 20/15
Rest

Deload

Muscle-up technique

For quality:
50 Push-up
50 V-ups
50 Back extension
50 Air squat

Deadlift
work up to a heavy 5 rep

5 Rounds:
1st min 10 Burpee pull-up
2nd min 11 Deadlift 100/70
3rd min 12 Box over jump 24″/20″
4th min Rest