STRENGTH

CrossFit Total 1

Find 1RM in Back Squat, Press and Deadlift

RPE 5

Warm-Up well, use spotters and only legit reps will count.

Squat Snatch

1x3@70%
1x2@75%
1x1@80%
1x3@75%
1x2@80%
1x1@85%
1x3@80%
1x2@85%
1x1@90%

SO 1:30

EMOM 10 minutes:
1-10 Pull Ups or Chin Ups

Same reps for all sets. If last session felt easy, add one rep to all sets.
NO rubber bands, instead use partner assistance and do 3-5 reps every set!

Advanced:
7 sets of:
5 Chest to Bar Pull Ups

Rest exactly 40 seconds between sets
Reps must be unbroken on all sets. If too easy, do strict C2B

21-15-9
Thruster
Pull Up

AMRAP 9

8 Front squat 50/35kg
14 American Swing 24/16kg
30 Du´s

1/4 Front Squat: 3-3-3-3-3-3. Rest 2:00

• Build to a 3RM.
• Compare here

Find your 2+2 RM of the day in clean & jerk

Front Squat 3x5x50%

AMRAP 3

50 thrusters 20/15kg
max reps. Du´s, no scaling

Rest 2 min

AMRAP 3

50 hang snatch 20/15kg
max reps. Sit ups

3 Rounds for Time

1 Snatch Balance (315/205 lbs)
2 Backflips
3 Cleans (315/205 lbs)
4 Freestanding Handstand Push-Ups

Joudutko skaalaamaan? Ei huolta: Skaalaus vaihtoehto esim.

1 snatch balance (from floor) 80 % of your snatch
5 bacwards rolls
3 cleans (90 % of your 1 RM)
8 Handstand push ups against the wall or from the box