CONDITIONING

Barbell Cycling (3/3)

Every 90sec x10

Touch and go reps
A) 9 Power Clean
B) 6 Push Jerk

RPE 3+ to 4

Target: Add 2,5-5% compared to last week and use same loading for both movements. This is barbell cycling, do not do reps at any cost and bad form

4 Rounds For Quality

20 sec work 20 sec transition

1) Hollow Hold w/plate
2) Handstand Hold
3) Chin-Up Hold
4) Support Hold

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box

https://games.crossfit.com

10 MIN AMRAP

30 power clean (50 kg)
10 pull-up
30 box jump
10 pull-up
30 DU
10 pull-up

Back squat, 75 %

6 x 3, 90 seconds rest between the sets

Alternate;
1. 40m goblet carry (Kb with band)
2. 30-40 Sec dead hang
3. 15 Bicep Curls 25/15kg Barbell
4. 15 tricep extensions (25/15kg) barbell

12 Min Emom
1. 30 sec chin above bar hold
2. 10 double Kb squats 2x24/16Kg

15 x e90sec alternating

• 10 deadlift
• 15-20 hollow rock
• 20-25 wall ball

24 MIN EMOM

1. Row 18/14 Cal
2. 3 C&J 40/30KG + 5 Bar over burpees
3. 2-5 MU, Ring or Bar or 5-10 Pull Ups
4. Rest

3 Deadlifts (60-70 %)
10 KB swings (2/1,5 pood)