Back Squat 5-3-2-5-3-2
- aim for a bit heavier weights the second wave

PERFORMANCE
FOR TIME
50 Double Unders
30 Chest to Bar Pull-Ups
50 Double Unders
20 Front Squats @70/50kg
50 Double Unders
10 Power Cleans
50 Double Unders
50/40 Cal Bike/Row/Ski

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FITNESS
FOR TIME
75 Single Unders / Plate Skips
30 Jumping Pull-Ups
75 Single Unders
20 Front Squats @moderate
75 Single Unders
10 Power Cleans
75 Single Unders
40/30 Cal Bike/Row/Ski

• Cap 16:00
• RPE 8
• Video: https://vimeo.com/812524301

5 sets
4 Deadlifts @80%+
5-10 Strict Handstand Pushups

Snatch high pull + Snatch

10 x (2+1) @ 70-80 %

3 rounds
8-10 strict pull-up
8-10 tempo push-up (22X0)
Rest 2min

*Push-up can be weighted / deficit

7:30 Basic Endurance CrossFit
8:30 Clean & Jerk Technique
9:30 Row 5k ( 21.11.2023 )

12:00 Row 5k ( 21.11.2023 )

15:00 Basic Endurance CrossFit
16:00 Snatch Technique
17:00 Mobility
18:00 Row 5k ( 21.11.2023 )
19:00 Basic Endurance CrossFit

7:00 Basic Endurance CrossFit
8:00 Kipping Movement Technique

12:00 Core

15:00 Kipping Movement Technique
16:00 Snatch Technique
17:00 Basic Endurance CrossFit
18:00 Kipping Movement Technique
19:00 Mobility

Bodybuilding 4-5rounds:

10cal machine
10+10 seated press
10 push up
3-10 strict pull up
10+10 DB row

6:30 Core
7:30 Basic Endurance CrossFit
8:30 "Karen" & Midline accessory

15:00 Basic Endurance CrossFit
16:00 "Karen" + Midline Accessory
17:00 Mobility
18:00 Snatch Technique
19:00 Mobility

5 Rounds x AMRAP 3:
3 Power Cleans 60/40kg
6 Handstand Push-ups
9 Wallballs

Rest 1 Minute Between Rounds