5 sets of Front Squat
Set 1: 3 @60%
Set 2: 3 @65%
Set 3: 2 @70%
Set 4: 2 @75%
Set 5: 1 @80%
- Rest 2min btw sets

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s erg
20 Banded W pull aparts (kyynärpäät kyljissä kiinni)
10+10 1-Arm shoulder press
5 Burpees
:20s L-Sit hang

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STRENGTH

Shoulder press,
Build up to 4 rep max in 3-4 sets.
5 x 4 @ 90% of the heaviest set of 4 shoulder presses.

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CONDITIONING

8 Rounds for time:
8 Toes to bar
6 Bar facing burpees
4 Overhead squats @ 60% of snatch 1RM.
Rest 1:00 min between rounds.

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ACCESSORY

Hammer curl into shoulder press,
3-4 x 8 (hard)

1-Arm JM press,
3-4 x 8/8 (moderate)

Meadow raise,
3-4 x 6 (hard)

3-4 Sets:
12 Standing DB Lateral Raises
- Rest 1min

3-4 Sets:
12 Underhand Barbell Bent Over Rows
- Rest 1min

3-4 Sets:
12 SA DB Standing Skull Crushers (each side)
- Rest 1min

3-4 Sets:
12 Alt. Seated DB Bicep Curls
- Rest 1min

For Time:
4 rounds:
20/16cal Row
30m Dual KB Front Rack Carry
————Rest 3:00————
4 rounds:
20/16cal Ski
10 KB Cleans L+R
10 KBS (US)
————Rest 3:00————
4 rounds:
15/12cal AB
10-15 Burpees
————Rest 3:00————
4 rounds:
200m Skillmill Run
20-30 Hollow Rocks + 30s Plank Hold

TC 55min

FINISHER
2-3 SETS
10-12 DB Pull-Overs*
12-16 DB Slides
1:00 Max Banded Deadbugs
-Rest As Needed b/t Sets-
*Complete on floor.

SOUTUMARATON Powered By NOCCO & Barebells

For time
42,195km row

Rest day - what did you do?

10:00 Bench Press + Metcon ( 27.10.2023 )
11:00 Basic Endurance CrossFit

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Erg
20 Banded pull aparts
10 Dumbbell snatches, alternating arms
5+5 1-Arm overhead squats
5+5 Windmills
20 Birddogs

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STRENGTH

Bamboo overhead squats,
4 x 6 (moderate)

Overhead squats,
2 x 4 @ 73%
2 x 4 @ 75%
4 @ 77%
4 @ 79%

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SNATCH

Build up to a heavy set of 2 x (Snatch pull + Snatch) in 15:00 minutes.
• 2 sets with the same weight before adding more weight to the barbell.

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CLEAN & JERK

Build up to a max weight in a complex of 1 Clean + 2 Front squats + 1 jerk in 15:00 minutes.

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BONUS WORK

ACCESSORY
Snatch grip sotts press,
3-4 x 6 (moderate)

Weighted hip extensions,
3-4 x 12 (hard)

Strict pull-ups,
3-4 x Max reps

Weighted seated high box jumps,
12-14 total reps.

OR

CONDITIONING

21-18-15 Reps for quality & minimum rest of:
Snatch grip behind the neck push press
Back rack weighted lunges
High box jumps

Use weight that is 60-65% of your 1 rep max snatch