Category: Yleinen

Cluster 1 RM of the day

then at 90% of the 1RM cluster
5 sets of,
1 cluster
2 hang cleans
3 power cleans

rest as needed between sets

“Moore”

Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up

Score is total number of handstand push-ups completed for each round.

6 rounds for time:
6 thruster
9 hang squat clean
12 power clean

42,5/30

For time:
2k erg
30-20-10
alternating kettlebell/dumbbell snatch
sit-up

You choose the weight for the kbs/dbs.

10 rounds for load:
5 weighted pull-up
5 tempo back squat 40%from 1RM front squat

tempo is 33×1

This is part of a six week progression to develop pull-ups and squat.

In 16 minutes as many rounds as possible
in teams of three, one after another full rounds:

10 cal ski erg
10 deadlift 120/85
rest

Find your daily max in Snatch triples

then,

3 x 2 repetitions at the weight of the heaviest triple

CrossFit Team Series Event 7

Complete as many rounds as possible with a partner in 20 minutes of:
5 clean and jerks 85/60
10 toes-to-bars
(Rest 30 seconds)

6 rounds for time of:
21/15 calorie erg
18 squat
15 sit-up

Every 3 minutes for 7 rounds,
5 shoulder press
50 double-under

Start from ~60% of your 1 rep max and add weight to every set as you go.