CrossFit Online Programm Tag 114

Fitness

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

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

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

back squat
1x5 @40% of 5RM
1x5 @50%
1x5 @60%

for time
15-11-7-3
overhead squat 40/20
swings




Performance

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

10min handstand work

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

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

for time
1k row
20 swings 32/24
30 goblet squats 32/24
20 swings 32/24

1k row

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