Snatch
3x3
3x2
3x1

about 12min to work with the 9 sets, start at 70% and work up.

7:00 Basic Endurance CrossFit
8:00 Back Squat + Metcon ( 20.9.2023 )
9:00 Mobility

12:00 Basic Endurance CrossFit

16:00 Snatch Technique
17:00 Back Squat + Metcon ( 20.9.2023 )
18:00 Mobility
19:00 Kipping Movements Technique ( Pull-ups, CTB, BMU etc. )

How did it go?

Metcon (reps)

AMRAP in 7 minutes of:

7 Thrusters 50/35kg
9 Box jumps 24/20”
12/10 Calories bike

Rest 3 minutes

AMRAP in 7 minutes of:

12 Pull-ups
15 Wallball shots 20/14
18/15 Calories row

Strength (load)

Deadlift 3-3-3-3-3. AHAP!

Accessory:

A) 4 sets of
15 Reverse hyper
10-15 GHR

90-120s rest between sets.
Scale ghr to hamstring curl on a bench if needed.

B ) For time:
5 Rounds of:
8-16 TTB
8-16 Wallball shots

Goal is to go unbroken on each set so choose a moderate pace.

Deadlift
2x5 @60%
5x5 @70%

9:00 Basic Endurance CrossFit
10:00 Mobility
11:00 Deadlift & Row ( 2.9.2023 )

15:00 Mobility
16:00 Basic Endurance CrossFit
17:00 Deadlift & Row ( 2.9.2023 )

....Next Deload...

4x7min On/ 1min Off
1) bike
2) row
3)ski
4) echo

15min for quality:
10 snowangel
10 kangaroo squat
5+5 windmill
5+5 deadbug

EMOM 12
A. 2-5 Wall Walks
B. 12-16 Pistols
C. 4-10 Strict Pullups
D. Rest

Snatch balance 6x1
-painoa kasvattaen