Snatch pull + power snatch + snatch balance + ohs
4x 2+2+2+2 @ kevyt paino, tekniikka ja nopeus

Power snatch + snatch
4-6x 1+1 @ 75-85%

Snatch pull
4-5x 2 @raskas

Snatch balance (optional)
4x2

9:00 Basic Endurance CrossFit
10:00 Power Clean + "The Chief" ( 5.4.2024 )

4x
New Interval every 8th minute

12-16 Wall Balls
12-16 KB Swings / DB Snatch
15-20/10-15 Cal Row
12-16Box Jump Overs
15-20/10-15 Cal Bike/Echo/Ski

Rest day - what did you do?

Weighted ring-dip 1RM.

Työntö 3s stopilla dipin pohjalla

AMRAP 40, With Partner

80 Push-Ups
80 Box Step-Overs 24"/20"
80 Ring Rows
80 Cal Row
80 Hang DB Snatch
80 Burpees Over Partner
80 Air Squats

Spit as you like

Rest day - what did you do?

Warm up: 2-4 rounds
20-30 jumping jack
10 sit up
10 superman
20-40s plank
*
2x tabata
1) hollow hold
2) superman hold
*
For time
2rounds
40 sit up
40 hop over
20 push up
*
Fitness For time
2rounds
30 sit up
30 hop over
10 push up

10-0 grasshopper
10-15 v-up/sit up
10-15 superman
15 snow angel
*
Hs practice
2-4 rounds
2-5 wall climb
6-12 shoulder tap
10-30s hs hold
*
2 x tabata
1) hollow hold
2) superman hold