6-minute EMOM

1-2 Handstand walks, 8m segments

Rest remainder of the minute

For time:
200m Skillmill Run
15 Deadlifts
6 Burpee Box Get Overs 120/100cm
1 Rope Climb 4m
200m Skillmill Run
12 Cleans
6 Burpee Box Get Overs 120/100cm
1 Rope Climb 4m
200m Skillmill Run
9 Front Squats
6 Burpee Box Get Overs 120/100cm
1 Rope Climb 4m
200m Skillmill Run
6 STOH
6 Burpee Box Get Overs 120/100cm
1 Rope Climb 4m
200m Skillmill Run
3 Snatch
6 Burpee Box Get Overs 120/100cm
1 Rope Climb 4m

M: 50kg
W: 35kg

6 rounds for time:
5 Pull-ups
10 V-ups
15 WB 9/6kg

7:00 Bench Press + Metcon ( 6.11.2023 )
8:00 Basic Endurance CrossFit

19:00 EasyWod

6 Intervals

A1. 3-minute AMRAP
10 Shuttle runs*
10 DB thrusters @ 2 x 22.5/15kg
10 Pull-ups
* 1 shuttle run = 8m + 8m ( = there + back)

A2. 3-minute AMRAP
4 DB Devil’s presses @ 2 x 22.5/15kg
8m DB front rack walking lunge @ 2 x 22.5/15kg
12 Box jump overs, 24/20″

Rest 3-minutes b/t intervals

Flow. A1 – A2 – A1 – A2 – A1 – A2

These are intended as fast, hard intervals that are still sustainable for the 3-minutes and can be repeated with 3-minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
Aim to keep the DB work and pull-ups unbroken as much as possible each time, and maintain a fast, hard effort on shuttle runs and box jump overs.
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.

Hi hang muscle clean + push press
4x 3+3 @kevyt tekniikkapaino

Clean + hang clean + jerk
5x 1+1+1 @nousevat painot

Clean pull
4x3 @raskas

Tee 1-2 lähestymissarjaa.
Lepo sarjojen välissä 60s.

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

EMOM x 10

35-45 DU

Clean + Front squat + Jerk

7 x ( 1+3+1 ) @ 64+%1RM CnJ

Go every 2-minutes

– Each set is 1 Clean (squat, of course) + 3 Front squats + 1 jerk (anyhow).
– Start @ 64%1RM clean and jerk then build the load up as your form allows.
– Develop postural and leg strength for CnJ, and challenge the jerk drive with the pre-fatigue from the squat