7:00 Basic Endurance CrossFit
8:00 Back Squat, Shoulder Press & Deadlift ( 1.10.2023 )
9:00 Mobility

15:00 Basic Endurance CrossFit
16:00 Back Squat, Shoulder Press & Deadlift ( 1.10.2023 )
17:00 Mobility
18:00 Row Technique
19:00 Snatch Technique
20:00 Basic Endurance CrossFit

5 Rounds For Time:
40 AbMat Sit-ups
3 Rope Climbs
20 Dumbbell Floor Press
200m Run

KILOS: 22.5's/15's

Record weight and other details.

EMOM16
1. 6-10 Strict T2B or leg raises
2. 8-10 Ring push up
3. 20/20s Mixed KB carry (OH & front rack)
4. 8-10 Dual DB bent over row

AMRAP 6
15/12 Cal
8 DB Snatches 22.5/15kg
4 Wall Walks

rest 2min

AMRAP 6
12 Thrusters 42,5/30kg
8 C2B Pullups
4 Bar Facing Burpees

AMRAP 15

5 Pull-ups
200m Run
10 Push-ups

Metcon (time)

With partner for time: 11x500m row.

*YGIG.

Timecap: 45 minutes

Accessory:
5-7 climbs of pegboard
OR
15-45 Pull-ups on pegboard pegs (try to do sets of 3-10)
OR
50-80 Renegade rows (try to do sets of 5-7)

Rest as needed between sets.

Weightlifting - Snatch

Build up a heavy set of 3 “no feet” snatches.

Accessory:

3 rounds of
20-30 GHD sit-ups
20-30 Hip extensions

then

8 rounds of
20s 1-arm plank, right
15s rest
20s 1-arm plank, left
15s rest

Extra haastetta kun teet lankun renkaalla.

3 deadlifts
– Use the same load across all sets.

Scaled WOD
5 sets, not for max load:
5 deadlifts
– Use the same load across all sets.
Choose a weight that feels challenging
but not maximal.

Every 90s x 6 (Alt A and B)

A) 3 Shoulder press V.3-4 (2-1-X-1)
B) 3 Chin up V.3-4 (2-1-X-0)