WEIGHTLIFTING

Snatch Pull 3x5@ RPE 4+

Rest as needed between and use straps if needed.

1 min / 1 min off
rowing
ski erg or burpees
bike erg / assault bike
rope turns
200m light run

total 3 rounds = 30 minutes

“Feels like Karen...”

30 Front Squat 60/40kg
30 Thruster 50/35kg
30 Thruster 40/30kg
60 Wallball

This is for time. Every time you break a set, do 5 TTB. Bar from the ground. Scale if needed.

Goal <14min

RPE 4-5

6:30 "Nate"
7:30 Basic Endurance CrossFit

15:00 Basic Endurance CrossFit
16:00 Voimistelu
17:00 Basic Endurance CrossFit
18:00 Clean & Jerk, Technique
19:00 Basic Endurance CrossFit

For time:
21-15-9

DB hang c&j
box over jump

Target under 5min

Jerk Triples. Use block or rack. Split or Push Jerk.

Every 90-180sec

Sets 1-2@ RPE 3 (70%)
Sets 3-4@ RPE 3+ (75-80%)
Sets 5-6@ RPE 4 (85%)

Try to add 5-10% compared to last week

1) Wide Stance Box Squat: 8 x 3 @55-65% of Back Squat 1RM, every 60s.
- Parallel Box

2) Seated Dynamic Box Jumps: 5 x 3, every 60s.

For time:
100 Double Unders
25 Push Press @42.5/30kg
75 Double Unders
20 Push Press @60/42.5kg
50 Double Unders
15 Push Press @70/45kg

• 9:00 Time Cap

In teams of 3

90 SDHP
5 synchro burpee
80 back squat
10 s. Brp
70 cluster
15 s. Brp
60 push jerk
20 s. Brp
50 OHS
25 s. Brp

50/35kg

15x2 Touch and Go Power Cleans
Go every 45sec, start at about 65% and add.