OPTIONAL COOL DOWN

EMOM x 9 MINUTES
MIN 1 - :25/:25 Moose Antlers
MIN 2 - :50 90-90 Alt. Hip Rotations
MIN 3 - :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

Amrap 10’ in Teams of 2
Partner A) w/ double KB @24/16
10 m Farmer’s Carry
10 m Front Rack Carry
10 m OH Carry
10 m Farmer’s Carry
Partner B) Plank

‘Outdoor Claudia’
5 rounds for time
20 Am Swing @24/16
400 m Run
Tc: 20 mins

1.15/12 cal Ski erg
2. 15 Pull up
3. 40 DU
4. 10 Deadlift 80/50kg
5. 20 Air squat
6. Rest

6 sets of:

250m easy row @50% effort
250m FAST row @90-100% effort

*voit asettaa monitoriin 6 x 500m vedot, rest 0:00. Tai 12 x 250m, rest 0:00.

SCORE: total time

Chaos

• As many rounds as possible in 7 minutes of
  • 10 thrusters
  • 10 bar-facing burpees

♀ 65 lb
♂ 95 lb

Chaos is a Deka Comp benchmark consisting of two fundamental CrossFit movements. The level of intensity reached in this workout should send you to a “dark place.”

Move quickly, but understand that 7 minutes is a challenging time frame to sustain speed. Your reps should be unbroken and methodical.

Enough said.

Good luck!

20 - 30 minutes :

2k Bike
3 High Box Jumps

For time

• 10 thrusters
• 10 bar-facing burpees

♀ 65 lb
♂ 95 lb

Chaos is a Deka Comp benchmark consisting of two fundamental CrossFit movements. The level of intensity reached in this workout should send you to a “dark place.”

Move quickly, but understand that 7 minutes is a challenging time frame to sustain speed. Your reps should be unbroken and methodical.

Enough said.

Good luck!

For time:
89 x push ups
35 x Front squat (30 kg/15 kg)
35 x Shoulder to Overhead (30/15 kg)
35 x OHS (30 kg/15 kg)
35 x Hang snatch (30 kg /15 kg)

When barbell touch the floor PENALTY is 19 bar over burpee.

Time cap 30 min

WARM UP + TECHNIQUE 10-15min

1 rounds:
10 RDL *jerk grip
5 + 5 FRONT SQUAT + BACK SQUAT
5+5 SQUAT JUMP *syväkyykystä hyppy + DROP SQUAT *seisonnasta pudotus syväkyykkyyn, aktiivnen alasmeno - ei lysähdetä alle, tiukka keskivartalo - jalkojen levitys sivulle
5 STEPPING JERK BALANCE *both side, rytmi taka-etu
5 + 5 OHS + SNATCH BALANCE
5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle

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SNATCH
2x3@barbell, 4x3@up to moderate-heavy weight / up to 80-85% sn-%, rest btw sets 2min
*example up to 50-55%, 60-65%, 70-75%

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CLEAN + JERK *split both side
2x2x[1+1]@barbell,
4x1x[1+1]@up to moderate-heavy weight / up to 80,
2x2x[1+1]@moderate-heavy weight / 85% jerk-%, rest btw sets 2min
*example up to 50-55%, 60-65%, 70-75%

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SNATCH PULL *full foot
2-3x1@heavy / 110% sn-%, rest btw sets 2min

Alkuverryttely 800m hölkkää + venyttelyt + 400m tavoite vauhdilla.

1800m tavoite vauhdilla.

Lepo 5 minu

1200m tavoite vauhdilla.