Category: Yleinen

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

Reebok CrossFit Games Open

WORKOUT 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

More info here

Hang Power Snatch
2-2-2-2-2-2-2-2-2-2

10 Rounds:
200m Row
Rest as needed between efforts

10-9-8-7-6-5-4-3-2-1
Shoulder press @65%
UB ME Push-ups
Rest as needed

Score is load & reps (continuous movement on push-ups)

For time:
21-18-15-12-9
Double-under
Power Clean 50/35
Back Squat 50/35

Legless/ Rope climb 5*2
Rest as needed

Partner workout,

20s Work 20s Rest
8 Intervals
Push jerk 45/30
Burpee box jump 24/20″
Hang power clean 45/30
Sit-up

Reebok CrossFit Games Open

WORKOUT 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

More info here

10 minute on the minute,
Squat Clean + Hang Clean + Jerk
build up to max 75% from clean