8:00 Deadlifts + Metcon ( 6.10.2025 )
9:00 Basic Endurance CrossFit

16:00 Basic Endurance CrossFit
17:00 Clean & Jerk, Technique
18:00 Handstand Walk, technique

No workout

5 rounds for quality:

• 8/8 DB upright row
• 8/8 Half Kneeling Single Arm DB Press

Rest as needed between the rounds

• 3x10 KB Turkish sit-up

A.
Every 3 minutes, for 18 minutes (6 sets):
Clean x 1.1.1.1
(rest 10 seconds between each single)

B.
Three sets for times of:
250 Meter Row
20 Wall Ball Shots (20/12 lbs)
20 Kettlebell Swings (32/24 kg)
Rest 3 minutes

BENCHMARK
In 20 minutes, establish:
1 rep-max front squat
1 rep-max hang power clean

4 sets of
6/4/2/2 Front Squats @77,7-87,5%
4-8 Strict Pullups

No workout

as heavy as form allows.

Use straps if needed.

Daily complex:
1x [ 1 Low Hang Squat Clean + 1 Hang Squat Clean + 1 Front Squat ]

Build up to a heavy 1+1+1 in 10-12 mins

Then :
EMOM 6 mins
odd min : 1x [ 1 Low Hang Squat Clean ] @ 100% of the heavy complex
even min: 1x [ 1 Hang Squat Clean ] @ 100% of the heavy complex

For time :

50 Wallball Shots 20/14p
30 Hang Power Snatch 20/15kg
40 Sit-Ups

TC 8