Partner Workout

A) AMRAP 9’

40-40 DU / 80-80 SU

80 m farmer carry @2x24/16
 (YG,IG)
12 single arm synchro KB clean & jerk @24/16 (6/arm)

• rest 2’ -

B) AMRAP 9’

600 m row/ski or 1200 m bike erg (YGIG)
16 synchro KB alt. Lunges (8/8) @24/16kg
16 pull up/ jumping pull up/ 20 ring row

• rest 2’ -

C) AMRAP 9’
12 synchro burpee
16 kipping hspu/box push up/pike push up/push up
24 synchro Russian swing @24/16

8x 2min ON/2min OFF

A) 10 Wall Balls
+ Max Cal Row

B) 10 Box Jump Overs
+ Max Cal Bike

C) 10 DB Snatches
+ Max Cal Ski

D) 10 KB Swings
+ Max Cal Echo

Voima
E3MOM, 3 rounds
box step up 10+10
-ensin 10 yhdellä jalalla ja heti perään toisella

WOD
4 rounds 35s work/25s rest
single arm kb swing alt.
Kb DL+bicep curl+press
KB snatch alt.
Up down

Shoulder Press 3 RM

Example approaching Sets :
8@barbell
6-8@ 30%
6 @ 40%
5 @ 50%
5 @ 60%
3 @ 70%
3 @ 75-80%

And Building Max. Weights

TC 20

3-4 rounds for quality
1-2 legless/rope climb
:45-60 side plank hold R/L
30m sandbag carrying on bear hug hold @45/68kg
rest 1-2 min bwn rounds

Warm Up
Overall mobility for few minutes and start workout
add weight on each round on movements where you can, start light. first round as an warm up pace/weights.

Workout
Part 1
3 rounds
1 min rowing
12-16 box step ups
6-8 burpees
:20-30 Knee tuck hold

Part 2
3 rounds
1 min air bike
8-10 tempo goblet squats
6-8 strict chin ups
:20-30 side plank hold R/L

Part 3
3 rounds
1 min ski
8-10 single arm bench press R/L
8-10 single arm row R/L
:40-60 Plank Hold

rest 2-3 min bwn "PARTS"

Basic Endurance CrossFit 45

5 minutes any machine
14 Curzy Squat
3 Seiza Squat
6+6 Half Kneeling Get w/ DB´s
1:00 Plank Hold
5 minute any machine
10 Medball Pull-Overs
15 Ground to Overhead w/ Plate
5 OHS w/ Plate
1:00 Plank Hold

KapeaPenkki Max1

Kyykky 5x50%

Maastaveto 5x50%

3×3@70-75%, jerk-%, rest btw sets 2min

Set the clean starting position tightly—it should be the same as from the floor, but with more knee and hip flexion. In other words, the same back angle but deeper—don’t simply hinge more at the hips.

Push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once at lower to mid-thigh, open the hips explosively while driving vertically with the legs even harder to accelerate maximally.

Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual clean. Here we want to focus on vertical power and balance.