Amrap 15

Cindy
5 leuka
10 Punnerrus
15 kyykky

3 tempaus
1-2 köysi
100m laite

Reverse Tabata ring holds on low rings
10 on / 20 secs off alternating between lockout support (top of dip) and bottom of dip - toe spot if needed for scale

Strict chin ups 5 x 5 (banded if needed)
SS with
Ring rows with a 2 sec pause at the top of each rep 5 x 8 - scale the reps if needed

WOD - unusual skill is kettlebell snatch
A skill we don’t often do so scale back the weight if needed

AMRAP/12
8 KB snatch
10 box jump overs
24 double unders

C1) For time
20 dumbbell snatches 22,5kg/15kg, alternating
20 man makers 2x22,5kg /2x 15kg
10 devils presses 2x22,5kg /2x 15kg
30 pull ups
20 barbell bent over rows 50kg/35kg
20 box jumps 60cm/50cm
40 air squats

EMOM 30
1. 10-12 DB squat
2. 8-12 Burpee
3. 10-12 DB snatch
4.-5. 300m run

Bench Press

Use 10 Minutes to approaching. Perform 4 sets Of 5 rep sets, same weight across.

Rest 2:00 - 2:30 Between Sets.

3 rounds:
5-10 + 5-10 shrimp/pistol squat
10 + 10 one leg deadlift
10 push up
-rest as needed-

4 Supersets x Every 3:00

5 + 5 Scull Crushers
10-15 Toes to Post

50-40-30-20-10 Reps for time :

Double Unders
Sit-Ups

TC 10

7:00 Bench Press, SuperSets + "Annie" ( 12.10.2023 )
8:00 Basic Endurance CrossFit

15:00 Basic Endurance CrossFit
16:00 Bench Press, SuperSets + "Annie" ( 12.10.2023 )
17:00 Snatch Technique