Front squat, Rest 3:00-4:00 b/t sets

5 @ 75-80% (2-3 RIR)
3 @ 82-85% (2 RIR)
1 @ 88-92% (1-2 RIR)
2 x 3 @ 75-80% (3-4 RIR)

– Perform each set within the prescribed percentage range

Clean and jerk

3-5 x 1 @ continue to build up from A1, go EMOM

3-Position clean (Above the knee, below the knee, Floor) + Jerk – 4-6 x 1+1 +1+1 @ 65+%, Go every 1:30-2:00

– Start counting your sets @ 65%1RM clean and jerk and then build up if moving well. Once you have completed 4 to 6 sets of the complex, shift to just 1 regular Clean and jerk for 3 to 5 sets as you continue to work up.
– This is an unbroken set of full clean (hang clean (above the knee)+ hang clean (below the knee) +from the floor), do not drop the bar between the lifts in the set.
– This complex emphasises solid positions and being aggressive on the 2nd and 3rd pull.

7:00 Basic Endurance CrossFit
8:00 Deadlift + Metcon ( 24.9.2025 )

voikka

emomx5
30s skill
30s rest
-2min rest
emomx5
30s skill
30s rest

• samaa tai eri voikkaliikettä

FOR TIME:

100 DU (skaalaus: 70)
then:
4 rounds:
6 bmu / 8 chest to bar / pull ups
10-15 ghd sit ups
5 deadlift @105/75kg
then:
100 DU (skaalaus: 70)

• tuplien tilalla: 150 SU

Alternate A1 / A2

A1. Push press – 5/4/3/3@ 79+%, Rest 1:00 before A2

A2. Meadows row – 4 x 8/side @ RPE 8-9 (1-2 RIR), Rest 2:00 before A1

– Do your first set @ or around 79%1RM push press, then build up as the reps decrease over the remaining sets
Notes (A2).
– Setup: Use a landmine or barbell anchored at one end, standing sideways to the bar.
– Grip: Hold the sleeve of the barbell with one hand, using an overhand or neutral grip.
– Position: Hinge at the hips, keep your torso near-parallel to the floor, and maintain a neutral spine.
– Movement: Row the bar toward your torso, driving the elbow back while keeping it close to your body.
– Range of motion: Lower the bar until you feel a deep stretch in the lat before pulling again (deeper than in demo video).
– Tips: You can use straps so grip doesn’t become a limiter

4 rounds for time:
20m SA KB Front Rack Walking Lunges (L10m+R10m) 16/12kg
20 V-ups
20 STOH 40/28kg
1min Rest

4 Sets:
1 Split Jerk @80% 1RM Split Jerk
- Rest as needed btw sets

Skills

Metcon
Aikaa vastaan
50/40 Cal
20 T2B
40 DB snatch
24m Oh-lunge