4 Rounds every 1:30
12 Alt DB Z press
10 alt pull/chin-up
AHAFA

6 Rounds Each For Time:
18/14 Calories Bike
5 DB Hang Power Snatches Left @25/17,5kg
5 DB Hang Power Snatches Right @25/17,5kg
5 Toes-To-Bars
- Rest 2:00 between rounds

Scaled:
18/14 Calories Bike
5 DB Hang Power Snatches Left @22,5/15kg
5 DB Hang Power Snatches Right @22,5/15kg
10 Abmat Sit-Ups
- Rest 2:00 between rounds

-Movements / Efficiency
-Strategy
-Practice rounds

Tempo Front Squats
4x8 (2020) No extension at the top. 50% of Max
45 Secs rest between sets
Do all the sets and reps then change with your partner

Build up to a 1RM

3 x 10-15 wide grip bench press
-3sec eccentric

12 Days of Christmas at CrossFit Jeppis

1 Thrusters
2 Front Squats
3 Push Press
4 Pullups
5 KB Swings
6 Goblet Squats
7 High Box Jumps
8 Barbell Bent Over Rows
9 Bar Facing Burpees
10 Barbell Reverse Lunges (20step total)
11 Deadlifts
12 Cal. Bike/Ski/Row

Rx: Barbell 50/35kg, KB 32/24kg
1-1-2-1-2-3-…...-12

Find 5 RTM in 15min

”Käsipaino DT”

Yhdellä käsipainolla 22,5/15kg max kierrokset 10 minuutissa

12 maastaveto
9 raaka rinnalleveto riipusta
6 työntö

pystytkö tekemään treenin isommalla painolla?

14 min of Hand Stand Walk technique

then

Every 1:30 x 4
7,5m HS Walk