Suorinjaloin mave 3x10 / jalka
-yhdellä jalalla

Kiertäjät kyljellään 3x20 / käsi

Lattiapenkki käsipainoilla 3x12-20

Kyykky 3x12x50%

Ojentajat kumpparilla / taljassa 3x20

Jalkanostot maaten 3x30

11 min AMRAP
5 Deadlift, 315/225
18 Wall Ball Shots, 20/14
17 Burpees over bar

Back squat

8 @ 68-74% (2 RIR)
6 @ 74-78% (2 RIR)
2 x 4 @ 82-86% (2 RIR)

Rest 3 to 4-minutes between sets

For time:
20 DU
10-9-8-7-6-5-4-3-2-1 reps of:
- AB
- Burpee
- Ski
Flow:
20 DU, 10cal AB, 10 Burpees, 10cal Ski
20 DU, 9cal AB, 9 Burpees, 9cal Ski
20 DU, 8cal AB, 8 Burpees, 8cal Ski
.
.
.

Power snatch + Hang snatch (at the knee)

3-4 x @ 1+2 60+%1RM snatch, go every 90-seconds to 2-minutes
6-8 x 1+1 @ 70-85%1RM snatch, go every 60 to 90-seconds

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches
– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Zombie Squat

3-3-3-3-3-3-3

Go Every 2:30

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 Slow light weight Jefferson Curls
10 Slow Cat Cows
10 Alt. Scorpions
-Rest as Needed b/t Sets

7:00 Basic Endurance CrossFit
8:00 Front Squat + Metcon ( 12.12.2023 )

19:00 EasyWod

4x10 Seated Rear Delt Flies
- Rest 1:00-1:30 btw sets