EMOM 10

1 : 25 m Kick
2 : 25 m Pull

A,
1x [ 1 Hang Power Snatch + 2 Snatches ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy single in the complex in 10 mins.

B,
For time:
50 Row Calories
40 Goblet Squats@32/24kg
30 Toes-to-bars
-- Rest 2 mins --
30 Toes-to-bars
40 Goblet Squats
50 Row Calories

Goal: Sub 10 min for each interval

C,
3 rounds for quality of:
Chin Over Bar Hold, 20 secs
8 Strict Pull-ups
Ring Support Hold, 20 secs
4 Strict Ring Dips
Rest 4 mins

2-3 rounds.

Crossfit 611 pull up progressions from 0 to hero 💪🏼
Link to details

20 DU's
4 thrusters 55/37.5kg

A,
Week3
Bench Press 1x5 at 75% 1RM
Bench Press 1x3 at 85% 1RM
Bench Press 1x1+ at 95% 1RM

Rest as needed between sets.

B,
For time:
50 Manmakers@22,5/15kg

1 Rep:
Renegade Row
Push Up
Squat Clean
Shoulder to Overhead
Overhead Lunge Right and Left

Goal: Sub 18 min

C,
3 rounds for quality of:
Adductor Plank, L 20 secs/R 20 secs
10 Hip Thrusts
T-Balance, L 20 secs/R 20 secs

Tempausote niskan takaa

4x5 @paino tuntuman mukaan

Tibia Raise: 2 x 20. Rest 60s.
+
- Adductor Rockback Stretch x 60s each
- Pigeon Pose x 60s each.
*Entire time 6s nasal inhale + 6s nasal exhales

For Time,
13-12-11-10-9-8-7-6-5-4-3-2-1 Unbroken reps of:
Hand Release Push-Ups

Every :45 x10:
14-17 Push-ups
Score: Total reps

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20min for quality

10 Side plank with rotation R
10 Side plank rotation L
10 Blackburn
50 Double unders

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WARM-UP:

2-3 Rounds

1 min Rope jump
10 Back extensions
10 Plank to side plank

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