- 1 Round + Finisher
- 7min work / 50s Rest
- Focus on maximum effort in all zones

A

Zone 1:
Hill Run (3-5% inc)

Zone 2:
RowErg 250m
BBJ 30m

Zone 3:
Sled Push 15m Burst (as fast as possible)
Pushup x 10
Forward Stepping Lunge x 10
Clean x10

Zone 4:
SkiErg 250m
Heavy WB x 15

B

Core Finisher:
50s Ski Sprint (at max)
50s Plank
50s Run Sprint (at max)
50s Jack knife
50s KB Hold

Warm-up
1:30/1:00/0:30 of each @ increasing pace
1) Jog/Run
2) SkiErg
3) BikeErg
+
1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2 rounds
8 Scapular pull-ups
8 Handstand shrugs
8 Hollow rocks
8 Tall kneeling halos
8 V-ups
8 KB Sots presses
+
Kipping Toes-to-Bar complex – 2 rounds
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Build to workout weight for deadlift
* Few short sets of other movements between weights as you build up OR after you’ve built up the deadlift
+
@ workout weight
200m Run
6 Toes-to-bars
6 Handstand push-ups
6 Chest-to-bar pull-ups
250m SkiErg
4 Deadlifts
8 Box jump overs
500m Bike erg

10-15min easy pace cooldown bike or run / nose breathing only

Deadlift

1) Find days 1RM
*Varovasti sitte prkl, formi edellä

B) 2x10 Drop set @50-60% From 1RM

Strength

A) 3x Superset:

-10/10 Bulgarian Split Squat (2x DB)
-20m Backwards Sled Drag (link)

B) 3x Superset:

-15-20 GHD Hip Extension
-10/10 DB Row

Metcon

For Time:

• 5k BikeErg (Zone 2)

Into,

10x 2min amrap:

• 10 WB
• 10 Heavy DB Snatch +Easy Bike for the rest of the time

Into,

5k BikeErg (Zone 2)

*Eli alkuun pk vauhtia 5k pyörällä ja sitten 10x2minuutin amrappia. Aina alkuun 10wb + 10db snatch ja loppuaika mitä siitä kahesta minasta jää, teet easy pyörää. Ja sitten aina alusta x10

3 rounds for time:
400 m run
15 front squats @ 75 #

Such a great time at Wasatch CrossFit!

7 Rounds for Time:
7 Front Squats (115 lbs)
7 Chest To Bars

08:52... my butt hurts.

Heavy Day
Front Squat - 40 kg
Shoulder Press - 26 kg
+
4 rounds of
4 Squats L/R
4 Push Press L/R
4 Thrusters L/R

3x8 Touch and go deadlift.
95-125-155

21-15-9
Thrusters
Pullups

as many HSPU in 3 minutes