Rästi

Do one or two of these (1-8) in following order:

1. Explosive Strength: Standing Vertical Box Jump
2. Explosive Strength: Snatch 1RM
3. Explosive Strength: Clean & Jerk 1RM
4. Maximal Strength: CrossFit Total ( Back Squat 1RM, Shoulder Press 1RM, Deadlift 1RM)
5. Aerobic Capacity: 2000m Row
6. Strength Endurance: Fran
7. Anaerobic Capacity: 500m Row
8. Flexibility: Sit and Reach

3 Giant Set

10 Dumbbell Bench Press
25 Banded Pull Apart
10 Dumbell Stiff Legged Deadlifts
25 Sit-ups

Rest 2 Minutes Between Sets.

Optional Accessory
GYMNASTIC CONDITIONING

EMOM x5

5-10 TTB + 5-10 Box over Jump @75/60cm

These are on the same minute.

RPE 3 to 4

HERO WOD "VVF ANTONIO MARCO MATTEO" AMRAP 36'

5 clean & jerk 60/40

11 pullup

19 Burpee Over the bar

Every 90s for 9 rounds:

1 Hip Squat Snatch + 1 Hang Squat Snatch + 1 Squat Snatch

30-60% 1 RM Snatch

EMOM 15

Rinnalleveto (kyykkyyn)

min 1-5: 1 x 75%
min 6-10: 1 x 78%
min 11-15: 1 x 81%

ja raskas ykkönen

Työntöveto 1x2x95%, 1x2x100%, 1x2x105%

Etukyykky 1x75%, 1x80%

Lisäpainolankku 3x40sek

Power Jerk+Split Jerk daily max

choose your machine

4-6 rounds

4min easy pace / 70-75% bpm
1min moderate / fast / 75-85% bpm

After every round: 25 air squat

Warm up(10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 pvc pass thru
10 pvc good mornings
10 halo
:30 sec samson per side

Workout(20)
3rds
400m run
40 single unders-challenge-doubles
20 wallballs 16/12-challenge-20/14
10 push ups-challenge-hspu

Opt(12)
800m run
4x2 bk squat-tempo 4-1-4-1
3x2 front squat
5x5 back extension

Finisher
50 cross crunch
1:00 min pigeon