6:30 Mobility + Core Workout
7:30 Basic Endurance CrossFit
8:30 Snatches ( 10.2.2016 )

12:00 Mobility + Core Workout

15:00 Basic Endurance CrossFit
16:00 Mobility + Core Workout
17:00 Snatches ( 10.2.2016 )
18:00 Mobility + Core Workout
19:00 Basic Endurance CrossFit

PARTNER AMRAP 30

40/30cal row
40 sit up
40 box jump over

• 1min plank hold

4x
AMRAP of
3min ON/2min OFF
Alternating between A and B

A. 7 Overhead Squats 42.5/30kg
20 Double Unders

B. 7 Hang Power Snatch 42,5/30kg
5 Bar Facing Burpees

50 pull-ups
50 push-ups
50 sit-ups
50 squat

A) EMOM 15
1) 12 DB snatch alt. @ 50/35lb
2) 1-3 rope climb
3) bike-erg/echo bike cal

*5 min rest

B) EMOM 15
1) 12 DKB front squat @2x24kg/2x16kg
2) 1-4 wall walk
3) row cal

->rope climb->1/2 rope climb->laying to standing rope climb->ring row
->wall walk->1/2 wall walk->pike walk outs

@ RPE 4-4.5

Rive riip yp+Vapu
4sarjaa
-2+2

3x5
3s pause at bottom
Rest 2min

Unbroken Sets Of Thrusters

8-8
6-6
4-4
2-2

Moderate Weight. Build in weights each set.

Send Off 2:00

Amrap 10
2-4-6-8-10...
Wall balls
DB snatches
Burpee over DB

Rest 2 min

Emom 10
1. Row
2. Ski
3. Bike
4. Shuttle runs
5. Rest

Rest 2 min

Amrap 10
10 pull-ups
20 box jumps
30 KB swings
40 sit-ups
50 double unders

2 x AMRAP 10

A)
20/15cal row
10 burpee over rower

B)
20 box over jump
10 pull up

rest 3min between sets