CrossFit Total

1RM Back Squat
1RM Shoulder Press
1RM Deadlift

Post the total amount

Every 2 minutes, for 10 minutes (5 sets):
Hang Snatch x 2

Teams of 3
For time:
120 power snatch 35/25
120 box jump
12 rope climb
90 power snatch 42,5/30
90 box jump
9 rope climb
60 power snatch 52,5/37,5
60 box jump
6 rope climb
30 power snatch 60/42,5
30 box jump
3 rope climb

Wod
For Time
50-40-30-20-10
DU
10-8-6-4-2
Power snatch 45/30kg

Snatch complex
7x1 snatch high pull
(2s pause below knee) + 1 snatch (2s pause below knee) +
1 snatch

9:00 Basic Endurance CrossFit
10:00 Mobility
11:00 Core
16:00 Core
17:00 Basic Endurance CrossFit

.....Are you ready for "Murph"?

High hang squat clean (2 sek pause on bottom) + Pause Jerk (2sek pause on Dip)

10 x (2x(1+1))@Moderate weight, technique first.

SO 1:45

CONDITIONING

“Dottir”
12 bar muscle-ups
21 deadlift
9 bar muscle-ups
15 hang power clean
6 bar muscle-ups
9 shoulder-to-overhead

Rxd: 100/70kg, Time Cap 7min.

ATP recommendations: 80/60kg. Time Cap 10min

RPE 4

ATP uses time cap of 10min. Tailor the loading to fit your fitness level. You should be able to do all rounds in 2 or 3 sets. Tailor the rep scheme also: you can do less Bar Muscle-Ups or go with Jumping Bar MU.

Clean complex
7x
Go every 75sec
Clean + Hang Clean + Hi-Hang Clean

CONDITIONING

30cal Airbike
20 C2B
10 Lateral Burpee Box Over

RPE 4-5, push this one hard

3min rest

10 Lateral Burpee Box Over
20 C2B
30cal Airbike

RPE 5, this is maximum effort!