2×3@barbell, 2@50%, 1@65%, 1@72%, 1@77%, 1@82%, 1@86%, 1@90%, 1@93% - 95% - up to the starting weight, rest 2-3min

power snatch + snatch balance practice

power + squat snatch 8x1 @ moderate

4xe3m:
2 banded speed deadlift @55-65%/1 rm deadlift
* You should be able to move the weight at maximum speed, and the movement should not slow down!
*Choose the weight depending on how strong the resistance bands are.

Banded speed deadlift:

2 Rounds

8/side Xiao Pengs
8 Scapular push-ups
5 Scapular pull-ups
3 Strict pull-ups

1-2 Rounds
5 Scapular pull-ups
3 Active/passive shoulder extensions (use a stick, each position 10-seconds)
5 Back support slide throughs
5 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap
+
Build up to workout weight for the clean & jerk and snatch (power, split or squat)
* Practise few small sets (1-3 reps) of ring muscle-ups between sets
+
@ workout weight
200m Run
3 Clean and jerks
12 (cal) BikeErg
3 Ring muscle-ups
200m Run
3 Snatches
12 (cal) BikeErg

snatch pull + power snatch + hang power snatch 5x1 @moderate

power snatch + snatch balance 8x1+2

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Seinäjoen crossfit salilla
40 cal laitteella (soutu)
15-9-6
Toes to bar
Snacth
Burpee over the bar
40 cal laitteella

Target 15min (18min kokonaisaika)
Mulla meni 14min

3 Rounds @ 2 RIR

8-12/side Single-leg hip thrusts
8-12/side KB sidebends
0:30-1:00 Sorenson hold

lepo tai 15–20 min hyvin kevyt juoksu