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

WORKOUT 2

HEAVY WEEK 7/13

WARM UP n.15-20min SAMA

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TALL POWER SNATCH + TALL SNATCH
1+1@up to 50% sn-% pal 2min

--

SNATCH
2-3x1@73% pal 2min

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TALL CLEAN + JERK
1+1@up to 50% jerk-% pal 2min

--

CLEAN + JERK
2-3[1+1]@92% jerk-% pal 2min

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FRONT SQUAT + JERK RACK SUPPORT 6-10sec *jerk rack support first rep 70%
3+1@up to 85% fs-% pal 3min

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SNATCH PULL *first reps full foot
4x2@95% sn-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

15-30 LYING LEG RAISE
10@DB BENCH PRESS
10@weight BACK RAISE

3m and then back.

5x 1-2 rope climbs
-rest as needed between sets

-rest as needed
-technique first

-practice for 5min

EMOM 16
work for quality, 45s.
M1 HS walk
M2 muscle ups
M3 ghd sit up
M4 rest