Tempaus, ykkönen

Työntö, ykkönen

AMRAP 20 with a partner:
10 Calorie Bike or Ski Erg or Row
10 DB Front Squats @50/35lbs (per hand)
10 Alt. DB Snatches @50/35 (single DB)
- One athlete completes a full round at a time.

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed

1) 1-3 Skin the Cat
2) 30sec Wall Facing Shoulder Taps or Plate Step-Ups
3) 20-30 Scapula Push-Up

RPE 3 to 4

"Dumbell Suckfest "
2 rounds for time
10/10 DB snatch
10 over under
10/10 DB Hang Cl& Jerk
10 over under
10/10 DB Front Squats
10 over under
10/10 DB Deadlift
@ 22,5/15kg
Timecap:
15 mins

• 8 Min EMOM of:
BB Power Snatch touch n’go 5 reps 75-85% (Heavy 3 reps)
Le percentuali sono riferite alla tripla Heavy trovata prima.

• 3-…-3 of:
BB Power Snatch touch n’go
Heavy 3 reps
Trova una tripla pesante (Heavy) ma con cui senti di avere un’altra di margine.

Basic Endurance CrossFit, mobility tai Basic Endurance Run

For time, wearing a weight vest:

• 1200m run

Then 12 rounds of:

• 4 strict handstand push-ups
• 8 chest-to-bar pull-ups
• 12 squats

Men wear a 20-lb. vest
Women wear a 14-lb. vest

Single Arm Farmer Carry: Max 40m. Trips in 5 Minutes. Alternate sides. Go as AHAP.

Push Press 3 RM,
then 4x3 reps @ 90% of 3RM.