Back squat 4x4 AHAP

Deadlift

5 Sets Of 8 reps.

Go Every 3:00

BENCHMARK
5 rounds for time:
400-m run
15 overhead squats (29/43 kg)

Scaled WOD
5 rounds for time:
300-m run/400m row
10 overhead squats

Find you 3RM for power snatch.

Concept2 BikeErg 60min
Result as distance or calories

Back squat 3x15
Rest 60-90 sec

Max reps of unbroken push-ups.

Use 80% of haviest on 4.6.
Death by

EMOM 20

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

add a complex per minute

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Goal & Intensity:
-Minute 1: 1 complex
-Add 1 complex each minute (1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press)
-Build barbell handling and strength endurance through steadily increasing volume. Aim to keep reps smooth and controlled for as many minutes as possible.
-Volume rises every minute, pushing heart rate up and taxing the whole body. The workout ends when you can no longer complete the required complexes within the minute.
-Start each set immediately at the beep; quick work early gives you extra seconds to breathe.
-RPE: 8
Training Area & Benefit: Barbell cycling and strength endurance; this “death by” format trains pacing and the ability to move heavy loads while fatigued, a valuable skill for longer CrossFit events.

Alternating between :

8 Shoulder Press ( taken floor )
2 Weighted Pull-Ups

Go every 2:00 x 5 rounds ( Total 20 minutes )

Maastaveto klusteri
3x6 @70%, @75%, @80% viimeisimmästä 1RM

Nosta ensin paino 3 kertaa ja sen jälkeen 1 nosto 20s levoilla