For time

50 DU
10 db snatch
50 DU
10 single arm db jerk
50 DU
10 devils press
50 DU
10 single arm db jerk
50 DU
10 db snatch
50 DU

Dumbells 22,5/15 kg

80 min

Skills & aerobic work

B1. In a 3-minute window (for each movement), accumulate sets of:
1) 3-5 Overhead squat - 25 kg, 5+5/min
2) 3-5 Toes to bar - 5+5/min
3) 3-5 Hang clean - HSC 25 kg, 5+5/min
4) 3-5 Handstand push up - 5/min

Rest 1-minute between each movement
+
10-minute Bike @ easy pace before part B2
+
B2. In a 2-minute window (for each movement), accumulate sets of:
1) 3-4 Overhead squat - 4+4/min
2) 3-4 Toes to bar - 4+4+4/min
3) 3-4 Hang clean - HPC, 4+4+4/min
4) 3-4 Handstand push up - 5/min

Rest 1-minute between each movement
+
10-minute Bike @ easy pace before part B3
+
B3. In a 1-minute window (for each movement), accumulate sets of:
1) 3 Overhead squat - 3+3+3/min
2) 3 Toes to bar - 3+3+3/min
3) 3 Hang clean - HSC, 3+3+3/min
4) 3 Handstand push up - 3+3+3/min

12 Days of CrossFit

For Time:
1 Squat Snatch 60kg
2 Hang Power Snatches
3 Deadlifts
4 Bar facing Burpees
5 Toes to Bar
6 Box Jumps Overs (24/20)
7 Handstand Push-ups
8 Goblet Reverse Lunges (70/53)
9 Kettlebell Swings (70/53)
10 GHD Sit-ups
11 Wallballs (30/20)
12 Calorie Assault Bike

130 min

1.Strength

A. Shoulder press
- 4x8x30

B. Strict pull ups
- 4x10

C. 4 sets:
8 cable row - 45
8 bench press - 37.5

D. 3 sets:
12 high cable row - 17.5 17.5 20
12 incline DB press - 2x10
10 sa. DB row - 17.5

E. 3 sets:
12 side lat raise bench - 4 4 5
12 high cable face pull - 17.5
12 bicep curls - 14

F. 3 sets:
12 side lat raise - 6
8+8 bicep curls - 9

2.Metcon
2 sets:
9 x 30 s. on : 15 s. off
Xebex airbike
R. 2 min between sets
1: 79 cal
2: 82 cal

10 Min amrap

Buy in: 800m run

Amrap for the rest of the 10 minutes:

• 12 Pullups
• 4 Devils press 2x15kg dumbbells

Your score is the total amount of reps performed, not including the row

20 min AMRAP

56 DU
28 käsipainotempausta
14 boxin yli hyppy

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.

E2M for 16min
C&J complex @light weight
1 halting clean DL
1 hang clean pull
1 power clean
1 front squat
1 push jerk
+
3 Rounds not for time:
10 Landmine rotations L+R=1rep
6-8 SL posted RDL/each Leg
8-12 V-ups
+
Coach suprise

• For Time:
One-Arm DB Hang Power Clean & Jerk (22.5/15Kg) 20 reps (switch arm every 5 reps)
Row 500 m
One-Arm DB Hang Power Clean & Jerk (22.5/15Kg) 20 reps (switch arm every 5 reps)

For time:

3 rounds:
600 m bike erg
15 Wall balls 20/14
15 TTB