7:30 Mobility
8:30 8.12.2020 Shoulder Press, Push Press & Jerk
9:30 Mobility

12:00 Mobility

16:00 Mobility
17:00 8.12.2020 Shoulder Press, Push Press & Jerk
18:00 Mobility
19:00 8.12.2020 Shoulder Press, Push Press & Jerk
20:00 Basic Endurance CrossFit

Different kind of squat snatch drills.

For time

150 Air squats

*EMOM Burpees 2,4,6,8,10....

(scaling Burpees 1,2,3,4,5.....)

Start at burpees

A. Muscle snatch
3 x 3 @ 35-45%,
Go every 90s.

B. 3 Position snatch (Above the knee, below the knee, floor)
6 x 1+1+1 @ 70+%,
Go every 90s.

C. Front squat + back squat
Go Every 3min
4 x 4 + 6-8 @ 75-80% 1RM Front squat

"Metcon (quality)

18 minutes for quality and minimum rest:
20 Calories bike erg
15 Russian twists
5 High box jumps
20 Jumping lunges
15 Russian twists
5 High box jumps

*Choose a moderate weight for russian twists. Use WB/KB/Plate."

15 Mins working on Ring MU techniques

For Time:
400 Meter Row, 40 Wallballs 9/6
400 Meter Row, 40 Power Snatches 30/20kg
400 Meter Row, 40 Pull-ups
400 Meter Row, 40 Overhead Squats 30/20kg
400 Meter Row, 40 Box Jumps
400 Meter Row, 40 Thrusters 30/20kg

MODIFICATIONS 400 METER ROW
• 400 Meter Run
• 400 Meter Ski Erg
• 25/18 Calorie Assault

“Damn Diane”
3 Rounds For Time:
15 Deadlifts @143/95kg
15 Strict Deficit Handstand Push-Ups 9/5cm

Time cap 12 min

” Rankel”

20 minutes AMRAP:

Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings
Run or row 200 meters

1) Strict pull ups 6-8-10-12, ME
2) weighted negatives 3x1x100%, tempo 5/10/5