Front squat - 5x5 @ 80%

30min AMRAP, "I go you go":
4 Burpee,
3 Power Clean,
2 Front Squat,
1 Jerk

Compare to:
https://www.wodconnect.com/reebok-crossfit-33100/feed/2014-12-11

Back Squat + box jump

5 x every 3 min

3 + 3
90% + 30/24"

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Goal & Intensity:
Build strength and explosiveness by combining heavy squats and box jumps.
Execution: Perform 3 back squats (at 90%) + 3 box jumps (30/24") every 3 minutes, for 5 rounds.
Progress: Weight is heaver than last time. If you feel a bit tired or unsure, stick to a weight from last week so your form stays solid.
Tip: Engage your core and jump explosively onto the box.
RPE: 8

Max reps of unbroken strict pull-ups.

For time
500m row
50 sit-ups
30 DB snatch 22.5/15

Vertaa aikaa edelliseen.

Etukyykky 4 settiä:

4 - 4 - 4 - 4

70% FS maksimista, lepää 90s.

10 minutes:

• Hang clean x 2

One high pull + power clean + hang clean
Then:
3 sets at 90-95% of above

Build up to a quality max

DT - 5 rounds for time of
5 rounds for time of
12 Deadlift
9 hang power clean
6 stoh
@ 70/48kg
(RE test)

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Option A
52/40 kg

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

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Option B
35/25 kg

12 Deadlifts
9 Hang Power Cleans
6 Push Press

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Option C
20/15kg

12 Deadlifts
9 Muscle Cleans
6 Strict Shoulder Presses

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compare to results
29.11.24

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Goal & Intensity:
Complete the workout as fast as possible while maintaining proper lifting technique. Focus on strong core support, explosive pulls, and powerful overhead presses using your legs for support.

Desired RPE/Effort: 8–9/10 (90–100% effort).

Interval work:

• 250 m row
• 400 m run
• 750 m row
• 400 m run
• 250 m row

Rest 2 minutes between intervals. Go fast, but keep the same pace. Do not go all out.