Warm Up
3 rounds
1 min rowing
4 inch worm + push up
8 tempo ring row, fast up, slowly down
:30 side plank hold R/L

Strenght
Speed Bench Press 4x4reps @50-55%
perform 3-5 strict pull ups right after (as sharp as possible)
rest 2-3 min

Part 1
6-8 min emom
odd : toes to bars x 6-12
even : strict hspu x 4-8

Part 2
6-8 min emom
Odd : db snatch x 12 reps
even : single arm db oh lunge walk 6+6 reps

Part 3
6-8 min emom
odd: Devils press x 3-4 reps
even : Farmers walking x 40 m with same dumbbells

2 min rest bwn emom's

Accessory Work
2x12 reps of bicep curls and tricep turns
2x12 Hip extension on ghd

5 rounds for time:
400m run
15 OHS (42,5 / 30)

TC: 20

LIGHT MODERATE WEEK 3/4

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OMATOIMI LÄMMÖT n. 10-15min

*peruslämpö ja avaavat nivelkulmat (liikkuvuus) ja aktivoivat liikkeet

esim.
peruslämpö: soutu/pyöräly/askelkyykky jne.
avaavat: ranteet/olkapäät/rinta, ranka, lonkka/lonkankoukistajat, pakarat, nilkat/pohkeet, etumainen säärilihas
aktivoivat: selkä, vatsa, pakarat, takareidet

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PAUSE SPLIT SQUAT OHS BALANCE
*pause 2-3sec, both side
3[2+2]@barbell with banded & weight pal 2min

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POWER SNATCH from Above Knee + OHS + DROP SNATCH
1+2+3@barbell, 4[1+2+3]@up to 60% sn-%, rest between sets 2min

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BLOCK POWER CLEAN *from Above Knee + FRONT SQUAT + SPLIT JERK *both side
3+2+2@barbell, 3[3+2+2]@up to 50% jerk-%, rest between sets 2min

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FRONT SQUAT
3x3@RPE8, 2-3 reserve for reps, rest between sets 2min

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PAUSE CLEAN PULL *1 sec pause at the knee + mid-thigh - full foot
3x4@75% jerk-%, rest between sets 2min

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SUPERSET: quality

2-3 rounds:
6 SNATCH SOTS PRESS *kyykyssä/matalalla boxilla istuen niskantakaa punnerrus
6 RDL *jerk grip
10 CHIN UP *vastaote
3 SEATED VERTICAL JUMP

Rest between rounds 2min

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video: SEATED VERTICAL JUMP

4 Sets Of 8 @ 85% 8RM

Go Every 2:30

Penkki 3x5 (40-50-60%), amrap x 70%

1lankun penkki 5x5x70%
-3s stopit

Vipunostot maaten 3x20
-kevyt / venyttävä

Hauiskääntö 50 toistoa Afap (mutta ei kuitenkaan mitään helvetin heilumista!)
-naiset 10-15kg, miehet 20-30kg

3 x 5 HS Plate Step-ups ( AHAP ). Rest 2:00

3 x 5 HS Plate Step-ups, belly to wall. AHAP Rest 2:00

4 x ( 6 + 6 ) Scull Crushers. Rest 2:00

3 x Max Strict Chin Ups. Rest 2:00

8 Rounds for time:
13 Deadlifts 84/57kg (185/125lbs)
17 Wall Ball 9/6kg to a 305/275cm target. (20/14lbs to a 10/9 foot target)
400m Run

A workout to honour the hero of Tham Luang, Saman Kunan.

Saman Hero WOD Created by Crossfit Chiang Mai for retired Thai Navy SEAL and Petty Office First Class Saman Kunan. Saman was 38 years old thai diver who volunteered for the mission to rescue the boys.
He died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6, 2018.
All of the children and their coach were successfully rescued.
The Saman Hero WOD will include running 3.2 kilometers — the distance the boys and their coach were into the cave. Each round will include 13 deadlifts, representing the 13 people that Saman gave his life to rescue, and 17 wall ball repetitions, representing their 17 days underground.

Deadlift

1-1-1-1-1

Go Every 3:00

K2
Päivä 12

A.1) Snatch high pull +Muscle snatch +snatch balance
1+1+1 10min

B.1) Snatch
1.) Building weight
2.) 3×1 @85-90% if feels great go hevier

C.1) Clean & Jerk
1.) Building weight
2.) 3×1+1 @85-90% if feels great go hevier
D.1) Back squat
Build up to 3rm

E.1) Front rack stational Lunges
3×20 hevier then Last time