CrossFit Online Programm Tag 85

Open Participants

rest


Fitness

front squat
1x3 @70% of 5RM
1x3 @80%
1x3+ @90% try to go for 3 or more reps with perfect form

emom 15
3 power clean
start @60% and go up in weight every 3rd minute

for time
6-12-24-12-6 reps
burpees
dumbbell row each arm
*choose a weight for the db rows that is challenging for 12 reps


Performance

3rnds
10 strict toes to bar
20 superman
5 wall walk

deadlift
1x3 @70% of 5RM
1x3 @80%
1x3+ @90% try to go for 3 or more reps with perfect form

for time
5 rope climb
3 clean complex 40/20
4 rope climb
3 clean complex 50/30
3 rope climb
3 clean complex 60/40
2 rope climb
3 clean complex 70/50
1 rope climb
3 clean complex 80/60
*1 clean complex consists of 1 squat clean + front squat + jerk

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