WORKOUT (PERFORMANCE)
4 ROUNDS FOR TIME
8 DBL KB Front Squats @24/16kg
16 DBL KB Alt. Front Rack Lunges
24/20 Cal Row

---

WORKOUT (FITNESS)
4 ROUNDS FOR TIME
8 DBL KB Front Squats @16/12kg
16 DBL KB Alt. Front Rack Lunges
24/20 Cal Row

---

• Timecap 15:00
• RPE 7
• Daily Video: https://vimeo.com/785942395

A) In 15 minutes
Work up to heavy 2 rep shoulder press (1-2 attempts), then
2x max. reps @80-85% H2

B) Accumulate
1min rings to chest hold
1min L-sit hold
2min bar hang

"Helen"

3 rounds for time:
Run 400m
21 kettlebell swings 24/16kg
12 pull-ups

TC 15

7:00 Basic Endurance CrossFit
8:00 Mobility + Core Workout
9:00 Deadlift + "Helen" ( 26.8.2024 )

15:00 Deadlift + "Helen" ( 26.8.2024 )
16:00 Basic Endurance CrossFit
17:00 Mobility + Core Workout
18:00 Squat Clean Technique
19:00 Mobility + Core Workout
20:00 Basic Endurance CrossFit

DELOAD WEEK

A) On the minute for 5min
1 muscle snatch + snatch balance (light weight)

B) 8 rounds
power snatch + hang power snatch @55-75% 1RM

B) Core
3 rounds for quality
6-8 explosive medball sit-up + throw
6/side medball russian twist + throw

Working 2 Mins on 2 Mins off (32 Mins) 2 sets
A. 20/15 bike erg
Max Sandbag to shoulder 70/45kg
Rest 2 Mins
B. 20 C2B / scaled 15 or pull ups
Max Burpee box jump overs
Rest 2 Mins
C. 20/15 cal row
Max thruster 43/30kg
Rest 2 Mins
D. 6-10 Ring MU / scale bar
Max pistol squats
Rest 2 Mins

On the minute for 12min
1. 6-8 strict pull-up
2. 8-12 DB bench press
3. Rest

Clean & Jerk, build up to heavy triples of the day

For Time:
75 Power Snatches 35/25kg

Rest 2 Minutes

5 Rounds:
500/400 Meter Row
15 Overhead Squats (40/30)

25min TC (including 2 min rest)

For time:

30-20-10
Db snatch @22,5/15kg
sit up