Snatch + Overhead squat

8 to 10 x1+1 @ 75-80%, Go EMOM

– Start counting your sets @75%1RM snatch and then build up within the percentage range if moving well

2-3sets:

10+10 DB row
15 snowangel
45-90s plank hold

"Voimamylly"
Deadlift Ladder 45s on 15s off
N 65-75-85-95-105-110-115-120
M 95-105-115-125-135-140-145-150

Joka pisteellä tehdään yksi toisto. Viimeisen suoritetun toiston jälkeen siirrytään tekemään penkistä maksimi toistot (Laji 2B).
Penkki aloitetaan seuraavalla alkavalla minuutilla.

Max reps bench press in 45sec.
N 35kg/ M 50kg

For time:
3 rounds:
30m Sandbag Bearhug Carry 60/40kg
250m Ski

• Rest 1:30

3 Rounds:
20 T2B
30s Handstand Hold

2x1x[4+4+4+4]@barbell, 2+1+1+1@up to the maximum of the day, then do 2+1+1+1@90% of that max, sn-%, rest btw sets 2min

*flat footed/full foot - mahdollisemman raskailla yritä ponnistaa koko jalkapohja lattiassa

2x4@50%, 4@60%, 2x4@70%, 3x4@80%, 2@90%, sn-%, rest btw sets 2min

2x2x[2+2]@barbell, 2x1x[2+1]@50%, 2+1@60%, 2x1x[1+2]@70%, 1+2@75%, 2x1x[1+1]@80%, 1+1@85%, rest btw sets 2min

2x1x[4+4]@barbell, 2+2@up to the maximum of the day, then do 2+2@90% of that max, sn-%, rest btw sets 2min

This workout is an opportunity to honour and to remember Lazar Ðukić who passed away tragically at the 2024 CrossFit Games. It was programmed by him as a guest workout for The Morning Chalk Up. His passing is a reminder to us all to be grateful for the people we have in our lives for tomorrow they may no longer be with us.

For time

3 rounds:
30/24 (cal) Row
10 Bar muscle-ups

– Rest 3:00 –

3 rounds:
30/24 (cal) Row
15 Strict handstand push-ups

– Rest 3:00 –

3 rounds:
10 Bar muscle-ups
15 Strict handstand push-ups

Overview. Be smart with your pacing and break the sets appropriately on the gymnastics. You can easily break down later in the workout if you go for too big of sets too early on the bar muscle ups and strict handstand push ups. Break the movements based on your proficiency and capacity, making sure to leave at least a couple of reps in the tank on any given set.vSteady pacing on the rower each time where you can still transition quickly and get straight to work.
Pacing. Have a game plan for how you intend to split the bar muscle ups and strict handstand push ups. Regardless of your approach, your plan should allow for rest to remain (relatively) short and allow for you to keep getting back to work without going to failure. It’s important to remember that this is a big workout, and the final 3 rounds will pair the bar muscle up with the strict handstand push ups. You need to be smart in the first 2 pieces to ensure you can stick to your strategy and avoid getting stuck at the end.
The row should be a consistent, hard effort throughout, but a pace that still allows you to transition right to the gymnastics and get to work.
Tips.
– Practise your breathing on each movement.
– More of an “uprise” style bar muscle up if you can to start. This will mean passing through less of a dip and saving the triceps for the HSPU.
– Efficiency on the rower. Use the legs, keep the grip relaxed. You don’t want to make the gymnastics any more difficult than they already are.
– Don’t be afraid of smaller sets with short rest on the strict handstand push ups. If you are still building up your work capacity or you tend to be limited by local fatigue, minimise time under tension and keep the sets shorter (while being sure to keep the rest short as well).