For time :

120 Kettlebell Swing 24/16kg

*EMOM 3 Burpees. ( Start burpees )

TC 10

5 sets of 3 Overhead Squat w/ Sots Press at the bottom
- Go by feel
- Rest 1min btw sets

"DEATH ROW" RX
EMOM x 20 MINUTES
MIN 1 -- 20/15 Cal Row
MIN 2 -- 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
RPE 10 → Absolute Max loading/pace/feel.

"DEATH ROW" SCALED
EMOM x 20 MINUTES
MIN 1 -- 15/12 Cal Row
MIN 2 -- 12 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.

30-20-10:
Burpees
Chest-to-bar pull-ups
Alternating DB snatches (15/22.5 kg)

Scaled WOD
For time:
21-15-9:
Burpees
Jumping pull-ups
Alternating DB snatches

6x4 Deadlift

• go heavier than last week and keep the same weight across all sets
• 2 mins rest btw sets RPE 7

10:00 Front Squat + Thrusters ( 10.1.2024 )
11:00 Mobility
12:00 Basic Endurance CrossFit

"Jackie"
For time
1000m row
50 thruster 20/15
30 pull-up

Shoulder press
3-3-3-3-3-3-3

EMOM 42 ( Work 0:30 Rest / 0:30 )

1 Minute : Air Bike Calories
2 Minute : American Swing 24/16kg
3 Minute : Double Unders
4 Minute : Wallball Shots 20/14p
5 Minute : Wallwalks
6 Minute : Toes thru Rings
7 Minute : Rest

4x 5min ON 3min OFF

A)
12/9 cal
8 Thrusteria
6 Bar over burpeeta

B)
2-4-6-8...
T2B
Boxin ylitystä
Kp-tempausta