AMRAP9
1+2+3+… 10+10m shuttle run
2+4+6+… db thruster 35/25lbs

Advanced use 45/35lbs

3 x 4 front squat

• leave 2 reps in the tank
• rest 4 min btw sets

BENCHMARK
50-40-30-20-10 reps for time:
Double-unders
Sit-ups

Scaled WOD
For time:
30-20-10 reps of:
Single-unders
Feet-anchored sit-ups

"Wittman"

Seven rounds for time of:
24/16kg Kettlebell swing, 15 reps
42,5/30kg Power clean, 15 reps
15 Box jumps, 24"/20" box

Last time 23.12.2019

TC 32

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Omatoimi:

Timecap on helevetin pitkä. Eli ole rohkea painojen suhteen.
Kierrosvauhti treeni, edellisilta vuosilta löytyy tuloksia, joten katso sieltä ja tee "GamePlan" sen mukaan.

BackSquat

4 x 4

80% @ 4RM

Sendoff 2:45

Omatoimi:

Painot lasketaan neljän toiston maksimista. Jos ei ole tiedossa, niin 1RM 65 - 70%

STRENGTH

Back Squat

5x8 @ 79-82% of 3RM or RPE 4 to 4+

Target: add loading compared to last week, not all out.

3 Rounds For Total Reps in 17 minutes
1 minute Wall Balls
1 minute Sumo Deadlift High-Pulls
1 minute Box Jumps
1 minute Push Press
1 minute Row
1 minute Rest
Score is total reps

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Goal & Intensity:
– Full-body, high-intensity conditioning workout.
– Keep the pace steady enough to sustain across all three rounds.
– Aim for 15–25 reps per movement.
– Stay consistent and maintain full range of motion even when tired.
– Set a rep goal for each movement and try to hit it every round.
RPE: 8–9
– Hard effort, but under control — the final round should feel like a true push.

Training focus:
A classic CrossFit benchmark that builds endurance, stamina, and muscular control under fatigue. Teaches pacing and efficiency across multiple full-body movements.

Back squat 3 x 12
Rest 60-90sec

Enemmän painoa kuin viime viikon 3x15 setissä

Front Squat

4-4-4-4-4-4, build throughout sets.

Go Every 3:00

3 sets of

12-10-8

Kipping pull-up
Bench press 60/40.

Rest 2 min between.