Snatch: 3 repetitions.

Starts from the ground and catch in a full squat below parallel.

45 min at your own pace (HR -150 Bpm)

1000 m row
10 rower over burpees
20 KB swing
30 abmat situps
40 box step overs
50 SU/DU

You can add skill work of your choice between the rounds or the sets. How ever do not let your HR drop or raise too much (between 80-150).

Today workout 40 min for quality
2:00 easy cardio
10+10 Single DB Power cleans (moderate)
10+10 Plate Windmill (light/moderate)
10+10 suitcase deadlifts @light/moderate
10+10 Single arm db oh lunge walk steps (light/moderate)
20 deadbug's

For time
10 Bar muscle-ups
20 Power Cleans 50/35kg
30 Shoulder to Overhead
40 Box jump-Overs
50 lat jump over bar
40 Box jump Overs
30 Shoulder to Overhead
20 Power cleans
10 Bar muscle-ups

Test max kipping HSPU
Advanced test max strict hspu

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