Back Squat for load:
#1: 5 reps

BENCHMARK WEEKS

"CrossFit total"
Back squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

Score: sum of the best of three attempts at lifts

Lähde kuvaan:
based on tables by Kilgore, Rippetoe, et al. (Aasgaard Co, 2006)
Suomennos CrossFit Järvenpää!

EMOM 4

2 x Hang Power Clean ( Above knee ) @ 45 - 65%

For time :

Row 750/700m
50 Kettlebell Swing 24/16kg
30 Power Clean 60/42,5kg

TC 10

EMOM x32

1) bike
2) 20-40m prowler push
3) ski
4) 1-3 rope climb

3 kierrosta

8+8 kasakkakyykky kk malja-asennossa, tempo 30X0
10 sammakko maastaveto, tempo 31X1
1min lepo liikkeiden välissä

AMRAP 5:
Buy-In: 400/300 Meter Row
Max Rounds With Time Remaining:
12 Front Squats 50/35kg
6 Burpee Box Jump Overs

[Rest 5 Minutes ]

AMRAP 5:
Buy-In: 400/300 Meter Row
Max Rounds With Time Remaining:
9 Front Squats 60/40kg
6 Burpee Box Jump Overs

[Rest 5 Minutes ]

AMRAP 5:
Buy-In: 400/300 Meter Row
Max Rounds With Time Remaining:
6 Front Squats 70/45kg
6 Burpee Box Jump Overs

Score = Rounds and reps accumulated. The Row is only a Buy-In.

EMOM x 10 MINUTES
1 Power Clean & Jerk + 2 Front Squats + 1 Shoulder to Overhead

• Start Moderate and build every other set to a Heavy weight for the complex (5 different weights). Only allowed one lift attempt per 1:00 interval.
• RPE 9
• Video: https://vimeo.com/884302084?share=copy

200m Run
Max Reps of Chin Ups
Max Reps of Dips
15min AMRAP
Note number of Chin Ups and Pull Ups completed for each round.

ON A 20:00 RUNNING CLOCK...
Build to a 1-Rep Back Squat

• Week 1 of 6
• RPE 10
• Remember to use spotters for any heavy attempts