1.) Muscle snatch +drop snatch +ohs w/10.sec pause 4×3+3+1
2.) Power snatch 6×2
3.) Power jerk 6×2
4.) Ohs 5×2
5.) Snatch push press 4×4

Warm Up
Jog 100 meters
8 Lunges
8 Inch Worms
8 Revers lunges
8 kettlebell deadlifts
Jog 100 meters

-REPEAT WORKOUT- Work to beat previous time*
CrossFit Benchmark WOD
Helen
3 rounds for time:
run 400m
21 kettlebell swings
12 pull-ups

Accessory Work
10 toes to bell
30secs plank hold
15 toes to bell
45 secs plank hold
21 toes to bell
60 secs plank hold

rest 1 minute
90secs plank hold
lift left arm & right leg 30 secs then alternate for 30secs
last 30secs return to regular plank hold.

Cool Down
Walk as needed to return to normal breathing

PRT

EMOM 40
1. min : 6 Devil Thruster @2x15/10kg
2. min : 12/10 cal skierg
3. min : 6 strict Pull up
4. min: 12/10 cal row

A: 10min emom: Plyo push ups x3
B1: 3x Behind the neck push press + 1 ohs x3
B2: Strict chin ups 3set
C: Standing SL hamstring curls 3set
D: DB Shoulder flys 3set

Wod for time

3 rounds of
10 Burpee
25 Sit-Up

3 rounds of
20 Alt Dead Snatch @24/16
20 Alt Goblet Lunge @24/16

3 rounds of
20 Clean & Jerk @24/16
20 Goblet Squat @24/16

AfterParty
Plank & Hollow Rock Hold Tabata

HUOLTO
2 kierrosta
1:00/00:15

•Kyykkypito KK
•Puppy pose
•Kyykistys + päkijöille nousu
•Pohje/akillesjänne pumppaus oik.
•Pohje/akillesjänne pumppaus vas.
•Kumpparilla käsien vienti ylhäältä sivulle
•Rintarangan kierto maassa oik.
•Rintarangan kierto maassa vas.
•Yläselän rullaus oik.
•Yläselän rullaus vas.
•Kepillä kyynerpäiden vienti eteen

15min EMOM
5 x 3 Power Snatch + 20 DU
5 x 2 Power Snatch + 30 DU
5 x 1 Power Snatch + 40 DU

3 rounds:
8 x bent over row (RPE 8 - 9)
8 x one hand ring row (RPE 8 - 9)
8 x bicep curl (RPE 8 - 9)

AMRAP 20' OF:
10 HSPU
10 KB OVERHEAD SQUAT DX 24/16- 16/12
10 HSPU
10 KB OVERHEAD SQUAT SX
REST 1' B/S

2min. easy Run
6-8 Burpee
1min. Moderate Run
4-6 Burpee
30s. Hard Run
2-4 Burpee

• Mobility...