A: Squat Snatch (skill)@30-40% av 1 RM

B: 800m Lö@80%
vila 2 min
x 6 set

(se dagens pass som ett återhämtningspass)

Ashtanga yoga

Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 92-95%

5x1 High Pull (from floor) + Hang Snatch (power position) - work to a max complex for the session

120 min

1.Weightlifting
A. Split jerk – build to a heavy single (1) for the day, in a 20-minute window
67.5 kg

B. Power clean – 12 x 1 @ 65+%, go every 60 – 75 seconds.
65 kg

2.Skill
A. Chest to bar pull up OR “regular” pull up – 50 repetitions for time
Time cap. 3 minutes
Result: 44 pull ups
Set breakdown: 6*5+4+3+2+2+2+1

B. Double-unders – 300 repetitions for time
Time cap. 5 minutes
Result: 4.51
Set breakdown: 7*30+5+25+30+30

C. Toes to bar – 50 repetitions for time
Time cap. 3 minutes
Result: 39
Set breakdown: 5*5+4+2+2+2+4*1

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140

Pyramid double "Helen" from 2010 CrossFit Games

For time:

*1200m Run
*63 Kb Swing 1,5/1 pood
*36 Pullup
*800m run
*42 Kb Swing 1,5/1 pood
*24 Pullup
*400m Run
*21 Kb Swing 1,5/1 pood
*12 Pullup

Soon...!

In teams of 2: you go , I go
AMRAP 5:
Partner Wallballs @9/6kg

Rest 60s

AMRAP 5:
Toes to Bar

Rest 60s.

AMRAP 5:
DB Turkish Get-ups

Rest 60s.

AMRAP 5:
DB Single Arm Hang Power Clean + Press (alt. Arms)

Rest 60s.

AMRAP 5:
Partner Wheelbarrow x 10m

Rest 60s.

AMRAP 5:
Partner Wallballs@9/6kg

Máx reps in 1 minute:
- Sit Ups
- Air Squats
- Push Ups
- Box Jumps
- Pull Ups
- Double Unders

5 min AMRAP

7 high wallball
7 toes to bar