Core of coach's choice.

5RFT, Work/Rest 1:1

3 Ring Muscle Ups/5 Bar Muscle Ups/7 Strict Pull Ups
35 Double Unders / 100 Single Unders
6 Fronts Squats 75/50kg
9 Bar Over Burpees

Rive ja työntö

15:00 Basic Endurance CrossFit
16:00 Deadlift + Metcon ( 5.9.2025 )
17:00 Teens
18:00 EasyWod

2×3@barbell, 1@up to 78-83%, 2-3×1@83-85%, sn-%, rest btw sets 2min

10 x 30s on / 20s off:
1. alt. greatest stretch
2. walking lunge
3. ring row
4. burpee
5. erg

Warm Up
2 rounds
1.5 min cardio machine
25+25m kb bottom up carrying (90/90)
10 scapula pull ups + 10 kipping + hanging until 30 sec
:30 Front Plank Hold
5 sharp squat jumps

Weightlifting

3x1 Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk @light to moderate
3x1 push press + 1 Push Jerk + 1 Split Jerk @moderate to heavyish
rest 1.5-2 min bwn sets

Metcon
2 sets @70-80% effort
2 min run or cardio machine
-into-
2 rounds
5-7 Pull ups or ring rows
10-14 push ups
16-20 air squats
-into-
2 min run or cardio machine
Keep quality on movements, tight body on push ups, no free landing on squats to save knees.
rest 2 min bwn sets
time cap 20 minutes.

Emom 10 x2

1) 5-10 T2B
2) 6 Mavea 60-65%

1min tauko

1) 6-12m HSW tai 1-3 WW
2) 7-15 Cal koneella

Voima
E2MOM, 4rds
Push up (matala tanko) 6-10

WOD
8min amrap
2-4-6-8-6-4-2-4-6......
wall ball
sit up/vatsarutistus
KB sumoDeadlift

Kyykky 3x3x70%

Stoppi-kyykky 3x1x50%
-3s stoppi

Pendlay Row 3x5
-kuormana viime viikon penkkitreenin tokavika sarja