Power clean 2x3 @ 65%, 2x3 @ 70%

40 Snatches 40/30
20 Burpees Over Bar
30 Thrusters 40/30
20 Burpees Over Bar
20 Clean & Jerk 40/30
Burpee AMRAP remaining time

voit suunnitella oman keskivartalojumpan tai tehdä taululta!

Drop snatch, paino päivän kunnon mukaan. Liike nopea ja hallittu.

2 - 2 - 2

prog 3/8
Built up to moderately heavy weight
1-2 RIR
No fails - RPE 8
7 x every 3 min
4 reps

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Today is about developing explosive overhead power and stability
Let's improve timing and efficiency under moderate-heavy loads
RPE 8: Challenging, but always controlled
Increase the load gradually throughout the session
Focus on consistent quality rather than chasing weight
Coach tip
Drive hard with the legs before moving under the bar
Catch strong and stable overhead

"Whitten"

Five rounds for time of:
22 Kettlebell swings, 2/1,5 pood
22 Box jump, 24/20 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 9/6kg (20/14p)

Target time 32-35 min.

Time Cap 45 min.

US Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.
Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
The "Whitten" Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, December 12, 2010 (101212).

Back squat
15 - 15 - 15 - 15, 60% max, rest <120s

WEIGHTLIFTING

Hang Snatch + Snatch. Drop and Go.

Every 90sec x9

1-3 RPE 3
4-6 RPE 3+
7-9 RPE 4

Snatches can be done anyhow (power/squat)

Try to add 5-10% compared to last week

Front squat week 3
5x4 @ 80%

Same weight across all sets!

Bulgarialainen askelkyykky 3 x 8+8

nousevalla kuormalla