Weighted pull-up 7x1

50%

FRONT SQUAT

4-4-4-2-2
After Every set: 3 seated box jumps (high box)

• eli sarjan jälkeen 3 istuen lähtevää boxihyppyä korkeelle boxille (koita olla räjähtävä)

OHS 6x2

145 min
Warm up for 20 min

1.BCTB
- BFLY x 20
- BCTB x 30 (singles)

2.WL
A. Every 90 s x 4
1 Snatch pull
1 Snatch below the knee
1 Snatch above the knee
1 OHS
- x 75-80 %
- 42 42 44 44 kg

B. Consistency work for snatch:
Every 40 s x 10 (for 5 minutes)
3 TNG Snatch
- x 60-65%
- 35 kg

3.Strength
A. 3 sets of:
8+8 Reverse back rack lunges
- New set every 3 minutes
- 50 kg

B. 20-18-16-12-10 One leg deadlift - 20, 20, 20, 24, 24 kg
* After each set do: 15 GHD sit ups

Build to heavy single in 15 minutes on each movement.
Starting with barbell x 5-10 reps and add weight, go down by reps 5-4-3-2-1-1-1. You have 3 attempts for each lift for the singles.
Score is total weight of all 3 movements.

CrossFit Total 2
Squat Clean
Bench Press
Overhead Squat

4x2
take from the floor

3 x 8

Deadlift 2rm

A: Tall snatch practice w. Light weight 5 sets

B: Power snatch doubles up to heavy

C: Power clean + push press + push jerk 3x1 @70-75%