Martsin kanssa hiotaan uintitekniikka minttiin
🏊‍♂️🏊‍♀️🏊

4 reps each
- front squat
- press
- muscle clean
- jerk drop (BB eye level, heels off and drop to power)
- Clean segm. pull and under
(stop at the start, knee & hip, then in to squat)
- Jerk dip + drive
- high hang clean
- Clean and jerk

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6x every 90s.
1 hang squat clean
+
2 split jerk

@60%

Metcon
3 rounds for time
24/20 calories of Air bike
12 deadlifts @80/55kg
12 c2b pull ups / pull ups
rest 3 minutes
3 rounds for time
20/16 calories of Air bike
9 deadlifts @100/70kg
9 c2b pull ups / pull ups
rest 3 minutes
3 rounds for time
16/12 calories of air bike
6 deadlifts @120/80kg
6 c2b pull ups / pull ups

Scaled deadlift weights : 70/55 + 85/62.5 + 100/70kg
time target on first set sub 10 minutes
second sub 8 minutes
last one sub 6 minutes
keep bike moderate pace all time of workout, it will be smart decision. On last rounds if you feel good to go maybe
little faster but not that much that you will lose that time back on dl and pull ups.
This is longer piece metcon and pure crossfit workout, ENJOY!
Score is total time of workout, NOT INCLUDING REST TIMES BWN.

EMOM 15

M1) 1-5 strickt HSPU
M2) 6 dbl db devils press 22.5/15 kg
M3) 40 sec DU's

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sHSPU can be Z press AHAFA or box hspu to deficit.

15 thrusters 95/65 lbs
15 pullups

50 bench press @ 60 % of 1 RM
-every 3 min. 200 m run
-15 min time cap
-start with 200 m run

TBA

Ilmoitetaan myöhemmin.

Every 4 min for 16 minutes (4 sets)
10m Single arm DB OH lunge @15/22.5kg (Right hand)
2-4 bar muscle ups / 4-5 burpee pull ups
10m Single arm DB OH lunge @15/22.5kg (Left hand)

Goal is get good quality lunges and unbroken sets on mu/steady fast pace burpee pull ups.

Cool down
2-3 min light cardio
1+1 min glute smash with roller
1+1 min pigeon pose strech
1+1 min lat smash with roller
1 min prayer pose strech

Weightlifting&Strenght
Every min for 5 minutes
3 squat snatches @60-65%
rest 1 min
Every min for 5 minutes
2 squat snatches @70-75%
rest 1 min
Every 30sec for 10 times
1 squat snatch @80-85%

Strenght
Pause Back Squat + Back Squat 5 sets 1+1 reps ,build to 80-85% of 1 rm
rest 1,5-2 min bwn sets

3 min DU practice
3x
10 band face pulls
5 kneeling KB press e/s
5 Kb snatch e/s
10m Oh carry e/s

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in 20 min

Find 1 Rm Push Jerk
mark 3 of your best lifts