3x10
Floor Press in Bridge

• Build to a Moderate+ weight and stay Moderate+ across all sets.
• Week 1 of 6
• RPE 6-7

E2M x 4

10-12 Alt. DB top down press

EMOM8
2-4 Chin up

Skaalaukset:
Low bar/banded

Huom!
Toistot pitää olla teknisesti laadukkaita!

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