"CrossFit Total"

1RM Back Squat
1RM Shoulder Press
1RM Deadlift

Post the total amount

Clean pull from the floor 3x3. Use 85-100% of 1RM clean.

Workout of the Day
“The Bear Complex”
Power Clean
Front Squat
Push Press
Back Squat
Push Press
*Perform the sequence 7 times through without stopping.
*5 rounds of the complex will be completed increasing weight each time.
*Rest 2 minutes between rounds

Prowler push, six rounds.

EMOM 20

RX:
5 Pull-Up
10 Push-Up
15 Air Squat

SCALED 1:
3 Pull-Up
6 Push-Up
12 Air Squat

SCALED 2:
5 Jumping Pull-Up
10 Push-Up (Scaled)
15 Air Squat

SCALED 3:
3 Jumping Pull-Up
6 Push-Up (Scaled)
12 Air Squat

Back squat 5x1
Rest ~3-4 min
-Lisää painoa joka sarjassa, viimeinen RPE 9-10

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Etukyykky 4,4,4

nousevat painot, tauot 2 min.

1) Pwr Clean
2) Squat Clean
3) Push Jerk
4) Split Jerk

@ max 60%

10 minutes:

Tall clean doubles