Clean
Bench
OHS
Total

• (1+1+1)-…-(1+1+1) of:
BB Power Snatch + Hang Squat Snatch + Overhead Squat
1RM

“Iivo”

In teams of 3 for 40 minutes, ski for meters.

Resting partners perform:
EMOM:
odd: 30 second of push ups
even: 30 second of KB swings

AMRAP 12

4 Power Clean 50/35kg
6 Front Squat 50/35kg
20 Jump Over Barbell
10 Stiff legged Sit Ups

CROSSFIT TOTAL |

1 rep max
- back squat
- shoulder press
- deadlift

Use 10 minutes for drills before starting section ”A” or ”B”.
- Find the weakness
- Fix the weakness

A) Snatch

In 20 minutes, build up to a heavy, but fast set of (Snatch hi-pull + 2 snatches)
- 2 x same weight before adding more weight
- No tng, no letting go

B) Clean and jerk

In 20 minutes build up to a heavy, but fast set of Clean hi-pull + clean + jerk
- 2 x same weight before adding more weight
- No tng, no letting go

C) Back squats

4 sets of 6 back squats @ 50% (light/moderate)

Every 10 min x 4 sets
20 box step overs 24/20”
10+10 single DB push presses 35/25 lb
30 sit ups
40 cal row or ski

8 min time cap.

45 min
3 min run/1 min walk
7 km
HR 128/156
6.29 min/km

Push ups
1-2-3...8-9-10

Sit ups
20-18-16....6-4-2

Start every round with 10 US swings and finish every round with 5 Burpees

A: Bench press 3-3-3+
B: Strict pull ups 3xMax
C1: Incline DB Bench press 3x6
C2: SA Db rows 3x6
D: Drop set cable triceps push downs 1set