3 Rounds :

1:00 Echo Bike
15 Pass Through
0:30 + 0:30 Lat Stretch
5 Overhead Squat
5 Strict Pull-Ups

For time:

45 Toes To Bar
45 Kettlebell Jerks 2x24/2x16kg
45 Deadlifts 102,5/70kg
45 Handstand Push-ups

Time Cap 15

On The 2:00 x 9 Sets:

5-5-5-4-4-4-3-3-3

Start at 65% & Build

Clean & Jerk

2 x ( 1+1) @ 70%
2 x ( 1+1) @ 75%
1+1@80%
1+1@85%
1+1@95%

Clean Pull ( 1 - 2 sec. pause on mid tight )

5 x 3 @ 105 - 115% OF C&J

Front Squat

4 x 2 @ 80%

1:00 Active Spiderman
1:00 Frontrack Stretch
1:00 Banded Triceps Stretch ( each )
1:00 Child pose on Box

3 Rounds :

1:00 Row
10 Banded Good mornings
7 Kettlebell Swing
7 Wallballs

23.1: (14.4 REPEAT)
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans

https://games-assets.crossfit.com/s3fs-public/2023-02/CFG23%2023.1%20Scorecard_Rx-Scaled_ca9s8cn9w.pdf

In a 15 Minute Window...

For time:

21-15-9 Overhead Squat 42,5/30kg
42-30-18 Pull-Ups

In Time Remaining:

Heavy Set of 5 Overhead Squat ( From The Floor )

• time & load

Karhu CrossFit

40 min easy pace AMRAP
:
20 lateral box step overs

100 su
1 min rest

400m ergo
10 db alt. snatch
1 min rest

Teams of 3
50 min AMRAP

50 box jump
50 jumping pull up
50 kb swing 16/12kg
50 walking lunges
50 knees to elbow
50 push press 29/15kg
50 Back extension tai DL 20/15kg
50 wall ball
50 burpees
50 du tai 100 su

WORKOUT 1

HEAVY WEEK 7/13

WARM UP n.15-20min SAMA

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SNATCH HIGH PULL + HIP SNATCH
1+1@up to 50% sn-% pal 1min

--

SNATCH
2-3x1@62% pal 2min

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CLEAN HIGH PULL + HIP CLEAN + JERK
1+1+1@up to 50% jerk-% pal 1min

--

CLEAN + JERK
2-3[1+1]@74% pal 2min

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BACK SQUAT
2@up to 98% pal 2min

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RDL *cl grip
3x3@60-70% jerk-% pal 2min

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VERTICAL JUMP
3x3 pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

10-30 WINDSHIELD WIPER
30sec PLANK w/ WEIGHT
8@weight 1-LEG GLUTE BRIDGE