7:00 Basic Endurance CrossFit
8:00 Snatch Technique
9:00 Rästi 22.8.2022

12:00 Basic Endurance CrossFit

15:00 Basic Endurance CrossFit
16:00 Snatch Technique
17:00 Rästi 22.8.2022
18:00 Basic Endurance CrossFit
19:00 Snatch Technique

...next deload... ja paluu arkeen.

Build to a Heavy Set of 20

*Score = Heaviest Load

EMOM 5
1 Clean & Jerk @90% of 1RM

40 Minutes. Rest 2:00 Between Movements

15-20 Weighted Sit-Ups
Ring Support Hold ( To Failure )
7 - 12 Knees To Elbows
Row 1000m
5-10 WallWalk
5 Back Squat

6 min:

40 wall balls
20 DB snatches 30/22,5
run for distance.

Rest 3 min.

6 OTM:

1. 50-100DU/100-200 SU
2. 8 kb swings 32/24 + 10 T2B.

Rest 3 min.

6 AMRAP:

20 wall balls
10 DB snatches 30/22,5
10 burpee over boxes

For time:
12 Deadlifts (75% of 1RM)
400 m Run
20 KB swings (2/1,5 pood)
400 m Run
50 Air squats
400 m Run
20 KB swings
400 m Run
12 Deadlifts

When a WOD includes pistol squats, what do you do? Do you scale, or can you do them "as RXd"?

We are asking this because it's a demanding movement which can do harm when performed wrong, and it seems that people find it hard to find the right progression.

So what's the right progression for you? Do you have the strength, the balance and the mobility to perform a pistol squat, or multiple? Let's do a test with Carl Paoli! This way, next time you will be confident about your pistols.

Watch this and do the test:

If you survive the test and the first progression is easy, continue to the next progressions:

That's it for today.

Or no! Because there's an extra task. We sent our beloved users a customer satisfaction survey yesterday, and if you haven't answered yet, please do it now. The link is below. Cheers! :)

https://kiskolabs.wufoo.eu/forms/wodconnect-customer-survey/

Today's task is to do 5 rounds of:

• max hollow hold
• rest 1 minute

5x 2 Hang snatch @75-85%

3-4 rounds
6+6 One arm OHS with KB
12 kb swings
rest 1-2 min