Push Press
3x5 @77,5-85%
3x3 @85%+

Clean and jerk
70% and building each min
Either power or squat clean and split jerk

Front squat

8-6-4
8-6-4

(E2,5MOM/ 2-3reps in tank)

WORKOUT OF THE DAY:

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Metcon (time)

Metcon (time)

5km run for time.

Harjoituksen tarkoitus on kehittää kestävyyttä ja tarkoitus on juosta 5km aikaa vastaan. Harjoitus toimii myös "lähtötasotestinä" juoksuprogressiolle, joka tämän myötä starttaa osana ohjelmointia.

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WARM-UP:

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Taukojumppa 1130
Marcel:n kehonpainoharjoitukset 1200
Ohjattu lämmittely 1700
https://zoom.us/j/7594162178
ZOOM salasana 530247

Back squat 5 sets of 7. 3:30 send-off. AHAP.

Accessories:
4 Rounds, every 5:00 minutes:
8-12 Weighted lunges/side
8-12 Toes to bar/GHD sit-ups
8-12 Seated box jumps

CrossFit Espoo VS CrossFit 10K VS CrossFit Herttoniemi push up comp. Which gym gets most reps in a week!?

Write down how many push ups you did today. Do them right and with a good technique even tho this is a comp. Scailing is allowed if needed.

Movement standard

How to scale:

6 x 90sec of work/ 1min rest, alternating

A)
- 15 box jump
- 8-10 bw dip

B)
- 30 du
- 8-10 kipping pull up

Find your RM of the day

2 x hang snatch

AMRAP 11

20 Push Ups
30 Pistols, Alternating
40 Sit Ups

4 rounds for time

10 ohs 42,5/30kg
12/10 cal row

tc 8 min