4 x 10 AHAP

For Load:
5 - 5 - 5 - 5 - 5
Deadlift
- Lift every 4:00-5:00

Painonnostotekniikkaa.

Week 5 of the Triangle 🔺️
1. 20/15 Cal Row
2. 20 /15 Cal Bike
3. 15 burpees
4. Rest

This is the final progression so put everything into it. A good way to scale is 50 secs and 55 on the last working minute.

6 - 5 - 3 - 3

AHAFA

Build up to a challenging weight
in 4 sets
Power snatch +
Overhead squat + snatch balance

Two rounds:

• 200 double-unders
• 50 overhead squats, 135 lbs/95 lbs or 60 kg/45 kg
• 50 pull-ups
• 1 mile run

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