CONDITIONING
“Hour with the bar” 60min EMOM:

1-10min: 5 Power Snatch + 5 TTB
10-20min: 5 OHS + 5 Box Jump
20-30min: 5 Front Squat + 5 Bar over Burpee
30-40min: 5 Push Press + 5 Back Squat
40-50min: 5 Power Clean + 5 HSPU
50-60min: 5 Thruster + 5 C2B

Overall RPE 4, not all out but the last 10mins can be a bit spicy.

Every minute on the minute do 5+5 on the same minute.

Tip: take one minute completely for rest if needed. You should have around 30sec rest on each minute

Loadings:
Rxd: 40/30kg
Masters: 30/25kg and Pull-Ups
Elite: 50/35kg

Tailoring Options:
Decrease loading
Do 3+3 reps
C2B→ Pull-Up

Technically good hang power snatch 5x 3
Rest 60-90s between sets

AMRAP 4
8 x KBS 24/16kg
4 x Burpee

Rest 2min

AMRAP 4
8 x DB Snatch (alt.) 22,5/15kg
6 x HSPU

Score total reps!

CrossFit Takomo's yearly b-day wod.

~2k run (2x kortteli= 1820m)
100 pull-ups
200 push-ups
300 airsquats
~2k run (2x kortteli)

Find your 1 RTM = 1 rep technical max
This will work as your reference for the upcoming progressions
Post your score and weaknesses to compare to the later re-test

Front Squat 6 x 4

5 rounds

5 / 4 reps if the previous week was clean, otherwise continue with 4/3!

Normal Pull-Up
Close Chin-Up
Wide Pull-Up

10s rest between movements
90s rest between rounds

Focus on strict clean movements!
Score is total clean reps, max 75/60 reps

20 min AMRAP:

• 30 boxjumps, 24/20 inch or 60/50 cm
• 20 push presses, 115/75-85 lbs or 50/35 kg
• 30 pull-ups

4 x 6

*Leave 2 reps in the tank
*Rest 3 minutes between sets
*All the sets with same weight

20 minutes:

• jerk doubles