Snatch Go every 0:45

3-5 x 1 @ 70-75%
3-5 x 1 @ 72.5-77.5%
3-5 x 1 @ 75-80%

Rest 2:00 b/t sets

– Build within the percentage range on each set if you can
– These sets are done on shorter rest than usual, so only build in weight if you are confident you can avoid failed reps

3 x 9 min AMRAP
3 min rest between AMRAP’S

I
10 T2B
20 m D-ball carry
10 pull up (SC 5 pull up)
10 m HS WALK (SC 5 m/10 Shoulder taps)
REST 1 min between rounds

II
20 DU
8 HSPU
4 BMU / RMU
8 cal echo bike
REST 1 min between rounds

III
2 rope climb
3 wall walk
4 snatch
5 bar over burpee
REST 1 min between rounds

Deadlift

3 x 5 @ 70%, rest 2:00-3:00 between sets

Allepudotus. Pieni vauhti jalat pysyy lattiassa kiinni

Nostellaan kohtuu heviin painot
@4x3

Tempaus lantiolta + py + maasta
6x1+1+1

@+60%

Tempausveto + tempaus

4x2+1

@+75%

Basic Endurance CrossFit 50

20-22-24-26-28-30...
Calories Row
Calories Bike
1 round :
10 Ring Row
20 HR Push-Ups
30 Air Squats

Bench press

3 x 5 @ 70%, rest 2:00-3:00 between work sets

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

Find your 3 rep max in front squad.
Timecap 5 min

3 sets:
8 x 1:30 ON / :30 OFF (zone 2/3)
- Rest 3min btw sets
- Each set with a different machine (row, ski, AB, run skillmill)
- Score: total calories

Backsquat 8 RM