CrossFit Online Programm Tag 107

Fitness

5rnds not for time
10 strict c2b pull ups
10 db row each arm
2min rest

3rnds not for time
5 snatch high pull
5 hang power snatch
5 power snatch

emom 14
3 power snatch
*increase weight every 2nd round

back squat
1x5 @80% of 5RM
1x3 @90% of 5RM
1x1+ @100% try to go for max reps with perfect form

for time
20 back squat 60/40
500m row
15 front squat 60/40
500m row
10 back squat 60/40
500m row
5 front squat 60/40




Performance

5rnds not for time
5 burpee box over
20 hollow rocks
5 strict c2b pull ups

10min handstand work

emom 14
3 power snatch
*increase weight every 2nd round

back squat
1x3 @75% of 5RM
1x3 @85%
1x3+ @95% try to go for max reps with perfect form

for time
20 back squat 60/40
500m row
15 front squat 60/40
500m row
10 back squat 60/40
500m row

5 front squat 60/40

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