Kamp Lokal Dec 22, 2025

Back Squat

10-12 Minute EMOM

1 Back Squat

*Work up to a heavy single for the day.

Front Squat

10-12 Minute EMOM

1 Front Squat

*Work up to a heavy single for the day.

Weighted Strict Pull Up

5-7 Sets

Establish a 1RM Weighted Pull Up

-Then-

2 Sets

Max Strict Pull Up

*Rest 2-3 minutes between sets. Log these reps in the notes.

**This is where you put all the practice to the test!!!

Core Work

3 Sets

30 Abmat Sit Up (as fast as possible)

10 Knees to Elbows

*No rest in between sets.

METCON:

Crossfit Open 19.4

For total time:

3 rounds of:

10 snatches

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Men snatch 95lb.

Women snatch 65lb.

Time cap: 12 minutes

SCALED

For total time:

3 rounds of:

10 snatches

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

8 bar muscle-ups

12 bar-facing burpees

Men snatch 75 lb.

Women Snatch 55 lb.