Deadlift
Find your 3RM , then complete that weight for 5 sets
ALL SETS TNG

50-40-30-20-10 FT Air squats Box jumps

50 kb swings 24kg/16kg
50 cal row
50 ring dips

CrossFit Jeppis November Challenge.
Spend 10 minutes in squat every day! Not in one go if you can`t, but in sections throughout the day.

DL
8-6-4-2-4-6-8

10x 60%
8 x 65%
8x 70%
8x75%

5 kierrosta aikaa vastaan:

• 6 maastaveto (N 90kg / M 142,5kg)
• 6 burpee
• 5 rinnalleveto (N 70kg / M 102,5kg)
• 5 C2B
• 4 thruster (N 50kg / M 70kg)
• 4 muscle-up

Power snatch
1. 20minutes for a the following complex
One power snatch ( power position) + one hang power snatch + one snatch under the knee.
2. EMOM 8
2 hang power snatches
2 power snatches
3. Partner "Randy"
(scale the weight to get under 7:00

A:
Hang snatch 5x3 @75%
Rack jerk 5x3 @ 75%
Back squat 5x3 @ 80%

B:
Burgner warmup
+
Snatch Dead lift 5x5 @ 100% 1 rm snatch/ Snatch dead lift 5-5-5-5-5
+
10min amrap:
15 Snatch 35/25 / 15 RKB
30 DU/ 90 SU

25min EMOM
-15/12 Cal. Row
-10-15 Wall Balls
-ME Rope Climbs
-5/5 KB Snatches
-Rest