24 rounds for time with partner

5 toes to bar
4 bar over burpee
3 deadlift 70/50
2 hang power clean 70/50
1 shoulder to overhead 70/50

You go, I go full rounds (12 each)

Find Deadlift 1rep max

AMRAP 12
12 DB Snatches 22,5/15kg
or BB pwr snatches 35/25
9 Handstand Pushups
30 Double Unders

6:30 Basic Endurance CrossFit
7:30 Rästi 9.8.2022

15:00 Rästi 11.8.2022
16:00 Basic Endurance CrossFit
17:00 Mobility
18:00 Rästi 11.8.2022
19:00 Basic Endurance CrossFit

3 RFT

20 Kettlebell Hang Clean & Jerk 24/16kg
7 Box Jumps 30"/24"
7 Burpee Pull-Ups

TC 12

AMRAP12

8 db box step over

12 alt. db snatch

40 du

@22,5/15kg

Rpe 3.5-4

Tavoite löytää tasainen vauhti, jota pystyt ylläpitämään. Paino huomioiden rpe. Skaalaukset: box step over - paino db snatch - paino du - reps minim 20 - su

Weighted pull up 4x2x70%

DELOAD WEEK

A) 4 rounds
4 negative pull-up (4-5s)
8-10 negative push-up (3s)
Rest 1,5min

B) On the minute for 12min
1. Crossover single under
2. Sit-up
3. Rest

3 x e3m:
6-8 *Barbell bent over row @ RIR 0-1
6-8 medball DDB incline bench press @ RIR 0-1
medball bench:

*2s eksentrinen vaihe

4 x e3:00m:
5 sumo deadlift @ RIR 1-2