By in 800m run

21-15-9 for time:
DB snatch 22,5/15
DB oh lunge 22,5/15
Burpee

Cash out 800m run

A,WEEK4
Back Squat 1x5 at 65% 1RM
Back Squat 1x5 at 75% 1RM
Back Squat 1x5+ at 85% 1RM

Rest as needed between sets.

Add 5kg to your 1RM calculations.

B,
For time:
20 Deadlifts@102/70kg
30 Bar Facing Burpees
40 Wall Balls@9/6kg
30 Bike Calories
-- Rest 2 mins --
40 Wall Balls@9/6kg
20 Deadlifts@102/70kg
30 Bike Calories
30 Bar Facing Burpees
-- Rest 2 mins --
30 Bike Calories
40 Wall Balls@9/6kg
30 Bar Facing Burpees
20 Deadlifts@102/70kg

Goal: Complete each interval in under 9 min and see how close you can keep each one

C,
3 rounds for quality of:
10 Snow Angels
Single Arm Overhead Carry, pick load, L 15m
10 Handstand Shoulder Taps
Single Arm Overhead Carry, pick load, R 15m

30min amrap:

• BURPEE❤️

Jokaisella alkavalla minuutilla 5 ilmakyykkyä. Harjoitus alkaa kyykyillä. Tulos on burpeiden määrä.

Clean&Press Ladder
1->5/ 5->1
Snatch Ladder
1->5/ 5->1

Wod

50-40-30-20-10
Russian swing
Goblet Lunges
KB Sit-Up Reach
Tc: 25 mins

*Open gym
*
A) 3 Rounds (3min yhteensä)
20s work, 10s rest
1. hollow hold
2. arch hold

B) For time 21-15-9
Overhead squat 50/35
Handstand push up
Erg (cal)

*Kotitreeni
*
A) 3 Rounds (3min yhteensä)
20s work, 10s rest
1. hollow hold
2. arch hold

B) For time 21-15-9
Sit-up
Pike push-up
Burpee

Every 3:00 x 8

Swim 75m

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