Front Squat

3-4-5-3-4-5 ( RIR 2-3 every Sets )

Go Every 3:00

IN TEAMS OF 2.
3 ROUNDS FOR TIME
60 Wall Balls
50 Burpees Over Bar
Hang Snatches*
P1 works while P2 Rests. Split work as needed.
Option for Power or Squat Hang Snatches.
Snatch Reps R1 = 40 Reps @ Light, R2 = 30 Reps @ Light-Mod, R3 = 20 Reps @ Moderate.

Timecap:30 mins

OPTIONAL COOL DOWN
EMOM x 9 MINUTES (:40 ON/ :20 OFF)
MIN 1 - Supinated Bar Hang*
MIN 2 - Olympic Wall Squat
MIN 3 - Calf + Tib Raises
*Optionally Feet on ground

8:00 Front Squat + Metcon ( 22.10.2023 )
9:00 Basic Endurance CrossFit

16:00 Front Squat + Metcon ( 22.10.2023 )
17:00 Basic Endurance CrossFit
18:00 Mobility

Bulgarian Split Squat 3x20
-ei tarvitse lisäpainoa

Sivutaivutus 3x20 / puoli

Etuheilautus 3x20

Maastaveto 4x8x50%

Kylkilankkunostot 3x20 / puoli

Hang Power Snatch + Snatch Balance

6 x ( 2+2) x Every 1:30

EMOM 5

3 Muscle Snatch + 2 Snatch Drop

Row or run 2000m as quickly as you can

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Row
5+5 1-Arm upright row
5+5 1-Arm overhead squats
5+5 Windmills
10 Alternating leg V-ups
:30s Wallsit hold

---

SNATCH

8 Sets of (2 Low hang snatches + 1 Snatch) @ 82-85%
Lift every 1:30 min

---

STRENGTH

4 Sets of

4 Front squats right into 8 Back squats @ 75% (of front squat 1RM)
Rest 2:00 min between sets.

---

(OPTIONAL) BONUS WORK

ACCESSORY

Bulgarian split squat,
4 x 10/10 (hard)

1-Legged romanian deadlifts with dual dumbbells,
4 x 10/10 (hard)

Barbell forward raise,
4 x 10 (moderate)

Dumbbell pullover,
4 x 12 (hard)

---

CONDITIONING

For time:
40 Dual dumbbell snatches (moderate)
30 Burpee pull-ups
20 Devil’s press

For time :

21-15-9

Overhead Squats 20/15kg
Bar Over Burpees

WU1: Amrap 6

60s erg @easy pace
30s erg @moderate pace

WU2: 10 x 30s on/30s off:

1. Banded facepull+rot.+press
2. Therapy squat
3. Snatch grip push press btn
4. Front rack lunge alt.
5. OHS

0:00–15:00 “Legs Miserables”

Tehkää 3 min työtä ja 1 min lepoa -kierroksia, kunnes olette saavuttaneet 60 valakyykkyä (OHS), tai kunnes aikaraja täyttyy (= 4 kierrosta).

3 min työtä:

30 front rack lunges (yhteensä)
30 bar hop overs (sync)

Max OHS (sync)

1 min lepoa, sitten uusi kierros

RX: 25/35 kg

Scaled: 15/20 kg, tanko maassa tangon yli -hypyissä

Time cap: 15 min (= 4 kierrosta)

Käyttäkää kahta tankoa. Jakakaa askelkyykyt vapaasti. Synkronoikaa tangon yli -hypyt jalat maassa ja OHS yläasennossa.

Tulos on 60 OHS:ään kulunut aika tai yhteenlasketut OHS-toistot.