Kyykky 3x6x60%, 1x70%, 1x80%

Painijan kyljet 3x15/15
-”vuorotellen”

Etuheilautus 3x30

Jalkanostot maaten 3x30

Wu×3
Hand raises
I ×10 Y×10 T×10
Sholder shrug
10/10
T-shape arm sircles
10/10
T-shape arm rotations
10/10
Hip circles
10
Knee circles
10
Cat/Cow
10
Bird dogs
10

A.1) Muscle clean + front squat to split jerk +press in split 2+1+3
12min

B.) Power clean + split jerk
1.) Building weight up to set of 2+2
2.) 2+2 ×3 close to Last weeks heaviest set

C.1) Clean pull to knee w/2.sec pause @knee
5x4 @80%

D.) ×3
Reverse hyper on box w/1.sec pause @extension ×15
Kettlebell swings ×12

Warm Up
2 rounds
2 min air bike
5 inch worm + push up
5+5 step back lunges (slowly down)
5 burpee pull ups
10 double db bench press
10 double db romanian deadlifts

Strenght
7 sets
7 double db bench press @rx+ dumbbells
7 double db romanian deadlifts @rx+ dumbbells
rest 1.5-2.5 min bwn sets

Metcon
Emom 32-40
1) 40s moderate air bike
3) Double db hang power cleans x 8-10 reps
3) 20s fast air bike
4) DB facing burpees x 8-10 reps

Accessory Work
2-3 sets
4-5 wall walks
25+25m kelkantyöntö eteen/taaksepäin vetäen
rest as needed

AMRAP 10-12
45s machine
5-10 deadlift
5-10 muscle clean
5-10 press
5 box jump

Snatch + Hang snatch 2x50%, 2x3x60%, 2x2x70%

Alternate B1/B2

B1. Strict press, Rest 1:00-2:00 before B2
Build to heavy 3 (H3) @ RPE 9 (86-90%)

B2. Strict chin up, Rest 2:00 before B1
Build to heavy 3 (H3) @ RPE 9 (86-90%)

4 rounds
10+10 landmine press
10+10 front leg elevated split squat

4 rounds
12 medball hamstring curl
12 DB’s floor press

3 rounds
18 banded chest flys
12+12 single leg elevated heel raises

Snatch pull + power snatch + snatch balance + ohs
4x 2+2+2+2 @ kevyt paino, tekniikka ja nopeus

Power snatch + snatch
4-6x 1+1 @ 75-85%

Snatch pull
4-5x 2 @raskas

Snatch balance (optional)
4x2

9:00 Basic Endurance CrossFit
10:00 Power Clean + "The Chief" ( 5.4.2024 )

4x
New Interval every 8th minute

12-16 Wall Balls
12-16 KB Swings / DB Snatch
15-20/10-15 Cal Row
12-16Box Jump Overs
15-20/10-15 Cal Bike/Echo/Ski