Outdoor fun 60-90min
*
Run, walk, bike....

3 rounds (30s on / 30s off)
1. Ring row
2. KB front rack + overhead carry
3. Strict knees to elbows
4. KB front rack + overhead carry

For time:
5 rounds of:
10 x thruster @42,5/30kg
10 x C2B pull ups

• Rest 1 min. then:

5 rounds of:
7 x thrusters @60/42,5kg
7 x bar muscle ups

Tc:15 min

12-15 min for skills:

3-5 hip band assited bMU from upright position
2-3 bMU/assisted bMU/banded/jumping
3-5 hip band assisted rMU
2-3 rMU/assisted/banded/jumping.

OR.

5 leg assisted ring runtovers
5 leg assisted ring dips
3-5 pull-ups/jumping pull-ups
3-5 low bar jumping BMU
3-5 jumping rMU

Shoulder press
2-2-2-2-2-2-2-2-2-2

5 - 5 - 5 - 5 - 5

1 rep reserve every set

“Chief”
3 min AMRAP
3 Power Cleans, @60/43kg
6 Push ups
9 Air Squats
Rest 1:00. Repeat for a total of 5 cycles.
Goal: 4+rounds each set

10:00 Power Clean 1RM + Metcon ( 21.2.2024 )
11:00 Mobility
12:00 Basic Endurance CrossFit

Deadlift ( Deadstop )

5 x 4, Go Heavy. ( RIR 2+ in first two sets )

Send Off 3:00

A. EMOM 12 (gymnastics)
8-15 Pullups
12-20 Pistols
8-15 Toes to bar
8-15 Handstand Pushups

Rest 3min

B. EMOM 12 (strength, heavy weights)
8-12 DB Snatches
8-10 Wall Balls + 6-8 Box Step-Ups (with Ball)
10-15 Ground to Overhead (Plate)
10-16 Plate Overhead Lunges

Rest 3min

C. EMOM 12 (Cardio) 45-15
Double Unders
Shuttle Runs
Calories