7:00 Mobility
8:00 Basic Endurance CrossFit

15:00 Squats & Metcon ( 18.1.2024 )
16:00 Double Unders & Rope Climb, Technique
17:00 Mobility

EXTENDED WARM-UP
EMOM x 8 MINUTES
MIN 1 - 1-3 Rope Climbs*
MIN 2 - 5 Hang Power Cleans**
*Option for Strict Knees to Chest.
**Start Light and build slightly past workout weight.

A) Agility ladder drills

B) Hang snatch + overhead squat
3x 1+3
3x 1+2
3x 1+1
Start from 60% 1RM snatch and work up if feeling good

C) Upper back accessory 3 rounds
10s crawl + 10s breast stroke + 10s
arm lifts + 10s arm lift hold + 20s rest

4x 3 hang power clean + 2 push press

Clean Pull + Hang Power Clean ( Under Knee )

7 x ( 1 + 1 ) x Every 1:30. Start about 60% and building Technical Heavy.

"Push press 5 x 2 reps
- build to a heavy double and keep the same weight for 4 more sets

Negative pull up 5x 3 reps
- 8-10 sec lowering
- use extra weight if needed"

As many reps as possible in 10 minutes of :

10 Box Jumps 24"/20"
5 Power Snatch 50/35kg
1 Rope Climb

40min For quality:
(Alt. A & B)

A)
120s Ergo @70-75% effort
20 Alt. Box step up
8-10 Strict knee raises
10 Dual KB hang clean
90s Rest

B)
120s Ergo @70-75% effort
6-8 Burpee box jump over
6-8 Ring body saw
6/6 Single arm KB hang snatch
90s Rest

RPE 3-3.5

Strict Chin-Ups

2-2-2-2-2-2

Go Every 2:30

2-3rounds:

8+8 suitcase deadlift
8+8 Db seated press