3 Rounds For Meters
3:00 @5K Pace
1:00 @Recovery Pace (under 19 SPM)
2:00 @2K Pace
1:00 @ Recovery Pace (under 19 SPM)

Snatch

Novice: A: 5*3 Hang power snatch
B: 3*5 OH squat
Advanced: A: 7*1 snatch RIR2 by last set
B: 3*3 snatch high pulls @75% snatch

workout

Build up to heavy yoke walk (1 length)

Back Squat

3 x 3 x 70%

SO 2:00

10 rounds for time of:
3 clean and jerks 61/43kg
3 burpees over the bar (facing)

4x 30s ON / 15s OFF
Handstand Hold (back against the wall)
Rest 2:00
4x
20 HS walking Steps + 10s HS Hold
:30 Rest

Build to heavy single in 15 minutes on each movement.
Starting with barbell x 5-10 reps and add weight, go down by reps 5-4-3-2-1-1-1, so 3 attempts to each movement for singles.

CrossFit Total 1
Back Squat
Shoulder Press
Deadlift

Score is total weight of all movements.

• 400m Run

• 60s. Spider lunge w/ twist

• 60s. Up/down dog

• 60s. Scale w/ stretch

• 200m Run

• 2x
  6 OHS
  6 Kong squat
  6 Reverse lunge

• Mobility...

• Work on Back squat

WORKOUT
10 min emom
12/10 calories of Rowing (sprint first few seconds then settle it to mod/fast pace. not all out)
Put the average time on result area

Weighted chin-ups
1. 3x2
2. 2x1

5 kierrosta:

3min amrap:

• 3 burpee
• 6 kahvakuulatempaus (N 16kg / M 24kg)
• 9 wall-ball 3m (N 6kg / M 9kg)

1min tauko kierrosten välissä