12 Days of CrossFit

1, strict muscle ups
2, STOH
3, Front Squat
4, Hang Power Clean
5, Bar Over Burpees
6, Deadlift
7, toes to bar
8, overhead dumbbell overhead lunges
9, dumbbell snatches
10, sandbag over the shoulder
11, HSPUs
12, sandbag squats

• 10 Min EMOM of:
BB Clean & Jerk 1 rep
Parti @ 65-70% 1RM e aggiungi carico by feeling se vuoi.

4min amrap dball over The shoulder

50kg

Every 90s x 10

1) 4 Back Squat
2) 3-8 RMU

Set 1: 6 Reps 76%
Set 2: 4 Reps 82%
Set 3: 2 Reps 88%
3 Minutes Rest
Set 4: 6 Reps 82%
Set 5: 4 Reps 88%
Set 6: 2 Reps 94%
3 Minutes Rest
Set 7: 6 Reps 88%
Set 8: 4 Reps 94%
Set 9: 2 Reps 100%

of 5RM backsquat (145kg)

Specific percentages are listed on CompTrain Pro, and are based off our cycle 5-Rep Back Squat benchmark completed in Week 2. For these waves, we have three weights: Lighter (6 reps), Moderate (4 reps), and Heavier (2 reps). Each successive wave, we add a small percentage. Complete the 6-4-2 reps not for time, but move with a purpose. Keep the sets to a short break, and make this challenging. This is the fourth iteration of this rep scheme, with a new wave to be introduced after the de-load week.

1) Chin-up: Accumulate Volume 30-40 reps
- Options: Band Resisted Chin-ups, Bodyweight, Partner Assisted Chin-up, Ring Rows
- Rest 60-90s between sets.

2) Rollback Triceps Extensions: 5 x 10. Rest 60s.

3 Sets For Quality:
10 Jerk Grip Overhead Walking Lunge Steps
10 Bent Over Rows

5 rounds for time of

15 thrusters
15 pull-ups

♀ 65 lb. ♂ 95 lb.

Weighted chin up 8x2

Back squat 8x5@65%
Bench press 8x5@65%