Front squat 3x10

Deadlift 7x3

10:00 Snatch Technique
11:00 Bar Muscle-up Technique
12:00 Basic Endurance CrossFit

For time
4 Rounds
15 DB Clean and Jerk 2x22,5/15kg
15 Cal row/bike/ski
Timecap: 15 mins

A) Squat snatch
5-5-4-4-3-3 @50%+
Go every 2min

*All sets touch & go

B) Core
3 rounds for quality
8-12 strict toes to bar / knee raises
10-20s/side one arm plank hold

50 calorie ergo
50 overhead squats (35/52,5 kg)
50 alternating DB snatches (15/22.5 kg)

Scaled WOD
For time:
40 calorie ergo
40 overhead squats
40 alternating DB snatches

Aikaa vastaan:

• 800m juoksu
• 21 swingi (amer.)
• 21 goblet-kyykky
• 400m juoksu
• 15 swingi
• 15 goblet-kyykky
• 200m juoksu
• 9 swingi
• 9 goblet-kyykky

N 16kg / M 24kg

PERFORMANCE
EVERY 2:30 x 3 SETS
3-5 Strict Handstand Push-Ups
Immediately Into
3-5 Plyo Push-ups from toes or knees
EZ Walk, jog or row in remaining time

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FITNESS
EVERY 2:30 x 3 SETS
3-5 Plate Deficit Pike Push-Ups
Immediately Into
3-5 Push-Ups from toes or knees
EZ Walk, jog or row in remaining time

• Fitness version can be scaled to pike with pads and regular push-ups from knees also

Push Press
1x3 @ 70%
1x3 @ 80%
1x3+ @ 90%
Final set is an AMRAP @ RPE 8
Based off of 90% of Heavy 1-Rep. So, if you did 85kg for the 1RM, take 90% of that as your 'training max': 76.5kg. All the percentages today and in the coming week's will be based off a 90% training max.
Week 3 of 6

PERFORMANCE
ON A 8:00 RUNNING CLOCK...
Strict Chest to Bar Practice*

*Focus on wider grip + leaning back to lead with chest.

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FITNESS
ON A 8:00 RUNNING CLOCK...
Strict Pull-Up Practice*

*Focus on engaging lats before pulling + keeping Hollow Body.
*Partner Assisted with sets of 3-5 reps recommended