Snatch: 6x3

(find your heavy three / rest 3-4 min in between sets)

Emom 9

1) 8 Splittikyyykky (oikea jalka) 2×kp/kk
2) 8 Splittikyyykky (vasen jalka)
3) 6-8 Kulmasoutua

Heavy Snatch Pulls

5 x 3 Building. Target 50+% of Deadlift

Go Every 2:30

8:00 Basic Endurance CrossFit
9:00 Mobility

16:00 Basic Endurance CrossFit
17:00 Mobility
18:00 Deadlift + Metcon ( 12.3.2024 )
19:00 Basic Endurance CrossFit

3 Rounds for load and Quality
- 6/6 Back Rack Reverse Lunges
- 4-6 Strict Handstand Pushups (deficit if possible)
- 8-10 Bent over Rows

A) On the minute for 8min
1 hang squat snatch + 1 snatch @70-75%
Rest 2min, then
Every 30s for 8 rounds: 1 snatch @80-85%

B) Accessory
3 rounds for quality
10-12 strict toes to bar / knee raises
12-15 DB pull-over

AMRAP 6
14 DB Snatches 22,5/15kg
14 Wall Balls

Rest 90sec

1min Max Double Unders

Rest 90sec

AMRAP 6
7 Front Squats 60/40kg
7 C2B Pullups

CrossFit Open 24.1

For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

RX / scaled:
50-lb (22.5-kg) dumbbell / 35-lb (15-kg) dumbbell
35-lb (15-kg) dumbbell / 20-lb (10-kg) dumbbell

Time cap: 15 minutes

6x
AMRAP 5 (rest 2:30min)

A) 12/9 Cal Row
12 Wall Balls

B) ”CINDY”

C) 5x7,5m Shuttle Runs
10 KB Swings 24/16kg
5x7,5m Shuttle Runs
5 Box Jumps

D) 1-2-3-4-… Wall Walks
4-8-12-16-… Toes-to-bar

E) 12/9 Cal Bike
12 DB Snatches 22,5/15kg

F) 5/5 Curtsy Squat
15/15 Russian Twists
15 Back Extensions

EVERY 1:30 x 5 SETS
1 Power Snatch + 2 Hang Snatch
Start Light-Moderate and build to Mod-Heavy.
Option for Squat or Power snatches on the 2 final reps
RPE 7