Basic Endurance CrossFit 45

4-6 minutes any machine
12 Weighted reverse Lunges, alternating
15 Deadlift ( KB´S or DB´S )
1:00 Plank
4-6 minutes any machine
10 +10 One Arm Row
15 HR Push-Ups
0:30 Reverse Plank

AMRAP 14, IGYG

2 Wallwalks
5 Pull-Ups
15/11 Calories Row

12 min
Kelkan työntö 12,5 m
12 min
Kelkan veto 12,5 m

20 min Parin kanssa

30m askelkyykky kävely 9-30kg pallo olalla
1000m Soutu
30m Yleisliike tasajalka hyppy

4 Rounds

2min Row
2min Bike
2min Ski
2min Echo
2min Rest

Partner wod

0:00-08:00
EMOM 8’
1. 30” Air squat
2. 30” kb deadbug

10:00-20:00
2000/ 1800 m row
Partner A: rowing
Partner B: left arm KB 5 swing+ 5 snatch + 5 front squat then same with the right arm
@24/16 kg

22:00-34:00
10 rounds for time
(Relay style)
3 burpee
6 box jump
9 GTOH @20/15 kg

Warm-up
20 passthrough
20 pull apart
10 OHS w/ PVC and rubberbsnd
10+10 monster walk w/ rubber band.
5+5 kazak squat w/ pause.

EMOM 6
20-40% of snatch 1RM

4 Muscle snatch
2 Snatch balance

E2MOM 10
40-65% of snatch 1RM

1 Power snatch
1 OHS
1 Squat snatch

SNATCH 1RM
Find heaviest weight in 15min

EMOM 12 ( Work 0:45 / Rest 0:15 )

1 minute : Ring Rows
2 minute : Box Step-Ups
3 minute : Sit-Ups
4 minute : Wallsit

Shoulder Press + Push Press

6 x ( 4 + 2 ), building Heavy

Go every 3:00

AMRAP 10

30 Air Squats
40 Sit-Ups
7 Pull-Ups