100-m single-DB suitcase carry (15/22.5 kg)
20-cal ergo
30 alternating DB hang snatches

Scaled WOD
AMRAP 15:
100-m single-DB suitcase carry
10-cal ergo
20 alternating DB hang snatches

9:00 Basic Endurance CrossFit
10:00 Deadlift + Accessory ( 12.9.2025
11:00 Mobility + Core Workout

...next deload...

You Go I Go
3X12min AMRAP

6 MU/ box MU
8 Power Snatch 35/50kg rx+ 40/60
80 DU
16 pistol squats

Rest 3

8 shspu
8 strict ring pull-up
16 T2rings
20 Goblet squats 32/24kg

REST 3

200m Run
20m hs walk / 40 Shoulder taps
10 devils Press 35/25lb
20 Lunges W DB 35/25lb

12 x 20s on/10s off:
1) weighted abmat situp (medball)
2) standing banded rotation R
3) standing banded rotation L

8 intervals

In 90s
10 toes to bar
8 single arm DB hang squat clean 22,5/15
AMRAP burpee box over
90s rest

7:00 Mobility + Core Workout
8:00 Basic Endurance CrossFit
9:00 1k Row + Recovery Workout ( 12.5.2025 )

12:00 Shoulder Accessory

16:00 Kipping Pull-Up technique + Accessory
17:00 Basic Endurance CrossFit
18:00 1k Row + Recovery Workout ( 12.5.2025 )
19:00 Mobility + Core Workout
20:00 Basic Endurance CrossFit

Thruster 7x3

10 kierrosta aikaa vastaan:

• 3 tempaus (N 42,5kg / M 60kg)
• 3 bar-over-burpee

4-5sets:

2 snatch balance (2s pause bottom of squat)

moderate weight

6-8sets:

3-4x 1 hang power snatch + 2 hang snatch 65-75% of 1rm snatch
3-4x 2 hang snatch 75-85% of 1rm snatch