Partner AMRAP 2x 15min, rest 3min

A) 20cal row, 20 up&down

B) 20 s.a Db hang clean & jerk, 20 Db box step over

( I go, You go)

Deadlift
4-4-4-4
- Start Heavy and build to Heavy+. Heavier than last week if possible
- RPE 9

4x6 V2

*Samalla kuormalla

"ELIZABETH"
FOR TIME
21-15-9
Cleans @60/43kg
Ring Dips
- Option for Dips is Handrelease push ups today!

Timecap: 15 mins

6-6-6-6
Deadlift

• Start Moderate and build to Moderate-Heavy.
• RPE 7

5 SETS
1 Snatch Pull + 1 Snatch High Pull + 1 Muscle Snatch

• Start Light and build to Moderate.
• RPE 5
• Rest As Needed b/t Sets

WORKOUT (PERFORMANCE)
10 ROUNDS FOR TIME
100m Run
3 Power Snatch @60/42.5kg
5 Burpees Over Bar

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WORKOUT (FITNESS)
10 ROUNDS FOR TIME
100m Run
3 Power Snatch @42.5/30kg
5 Burpees Over Bar

• Cap 15:00
• RPE 8
• Daily Video: https://vimeo.com/788130338

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

Timecap 15:00

AMRAP 4:
21/15 Calorie Row
21 Toes to Bar
21 Front Squats 40/30kg

Rest 4 Minutes

AMRAP 4:
15/12 Calorie Row
15 Toes to Bar
15 Front Squats 50/35kg

Rest 4 Minutes

AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Front Squats 60/40kg

KILOS: (43/29)(52/38)(61/43)

7:00 Basic Endurance CrossFit
8:00 Kipping HSPU + Mobility ( 14.12.2022 )
9:00 Mobility

12:00 Basic Endrurance CrossFit

16:00 Snatch Technique
17:00 Kipping HSPU + Mobility ( 14.12.2022 )
18:00 Basic Endurance CrossFit
19:00 Snatch Technique