Zombie Squat

5 Sets Of 4 @ 35 - 50% BS

First & Second Rep 5 sec. pause on bottom

3 Rounds for time
7 Handstand Pushups
14 DB Snatches 22,5/15kg
21 Box Jump Overs

Row:
- 3 x 500m
Increase pace every round. Rest about 1:1
Result = total working time.

Pystypunnerrus 1RM

Power Clean
12-10-8

• Touch and go reps
• Start Light and build to Moderate. This is a deload week.
• RPE 5

For time:
50-40-30-20-10
Double-under
GHD sit-up
5-4-3-2-1
Clean
W 185 lb.  M 275 lb. 

Tabata

American Swing 24/16kg

Push Press, build up to heavy 4RM
+
2x4 @85-90% of 4RM

JT
21-15-9
HSPU
RIng dip
Push up

7:00 Mobility ( Legs & Lower Back )
8:00 Deadlifts + Tabata ( 14.10.2023 )

12:00 Core

15:00 Mobility ( Legs & Lower Back )
16:00 Snatch Technique
17:00 Basic Endurance CrossFit
18:00 Mobility ( Legs & Lower Back )
19:00 Handstand Walk Technique