CrossFit Total

1RM Backsquat

1RM Shoulder Press

1RM Deadlift

Score is total weight of all 3 lifts.

• 20min aikaa takakyykylle, 10min pystypunnerrukselle ja 20min maastavedolle.

Pig Squat by Milko Tokola
20-19-18...-3-2-1 reps of Back Squat.

With a running clock, every minute perform 1 lift and add 5kg.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Score is your total weight

15min EMOM
Clean & Jerk singels, work up to a heavy

6x
500/400m Rowing
New round every 5:e minute

15x
Every 45:e sec
1 Power Clean

Partner WOD

5min AMRAP
10 Cleans 60/40kg
15 Burpee over box jumps
20 Toes-to-bar

rest 2min

2 Rounds of:
100 Double Unders
50 Wall Balls
50 Box Jumps
40 Deadlifts 60/40kg
40 KB/DB Snatches 24/16 (25-22,5/15kg)

rest 3min

5min to find 1RM Thrusters

20-19-18...3-2-1 of backsquat

100 DL 70/50

100 Back Squat 60/40

100 STOH 50/30

100 Lunges 40/20

100 Thrusters 20/10

You Go/I Go, one rep each! Barbell rests in activ position (DL in Hang position, back Squat and Lunges behind the Neck, STOH and Thrusters in front Rack position), if the Barbell is dropped -> 10+10 bar Over Burpees!

For time with a partner

100 WB
80 cal ski erg
60 C&J 40/60kg
40 Box jump overs
30 Pull ups