4 x 3:00 Work, Rest 1:30
1-2-3-and so on...
Front Squats @60/43kg
2-4-6-and so on...
Up-Down Over Bar
*Reset at the beginning of each 3:00
- RPE 8

OPTIONAL FINISHER
1:00/1:00 Quad Roll
20 Alt. Bird Dogs
10 Up Dog to Down Dog

3rounds

3-10 strict pull up + 10 snowangel

Emom 35

1. 15 DB Deadlift

2. 10 Strict Pull ups / Strict Chin Ups

3. 15 DB Floor Press

4. 16 Reverse Lunges

5. 30s Scissors Kicks

6. 10 DB Front Squats

7. Rest/ Ergo


Accumulate 5 min of plank

6:30 Basic Endurance CrossFit
7:30 Squats + Metcon 30.3.2023
8:30 Mobility

15:00 Squats + Metcon 30.3.2023
16:00 Basic Endurance CrossFit
17:00 Snatch Technique
18:00 Mobility
19:00 Basic Endurance CrossFit

3-4 rounds for quality
40m/ 40m single arm farmers carry
10 strict t2b
15 push ups

3 Sets
10-12 Ring Rows + 15-20 sec hold at top (after last rep)
15 Double DB Benchpress

Focus on technique!!!
Start with light weight, max 25% of snatch 1RM, 2-3 reps per set.
Increase weight 5-10% for each exercise.
1) Tall Snatch
2) High Hang Snatch
3) Snatch Balance
4) Muscle Snatch
5) Snatch Pull (use heavier weight)

EMOM 16
A) 5-8 Strict Toes-to-bar / Dragon Flags
B) 12-16 Pistols
C) 8 Sitting Double DB/KB Presses
D) 10 Burpees

Front Squat
5-5-4-4-3 @77,5-87,5%