WOD
CrossFit Total

back squat

shoulder press

deadlift

Lepo/väliin jäänyt harjoitus.

5x4 (80%)

5x3 (80%)

70%/2
75%/2
80%/2
85%/2
(90%/1)3

Ladder for 7:00 –
1 Power Clean , 30 DU's
2 Power Cleans, 30 Du's
3 Power Cleans, 30 Du's
4 Power Cleans, 30 Du's
5 Power Cleans, 30 Du's
6 Power Cleans, 30 DU's
7 Power Cleans, 30 DU's
Continue to add (1) power clean per round until the 7:00 time cap is reached.

60/42,5kg

Squat clean
Go as far with single lifts as long as you reach 80% of 1RM
Then
Drop down to 75% and do 5 x 2 no need to be touch and go
Rest one minute after each set

8 Rounds, new round every 4th minute
Alt. Between a and b

A) 20m Sled Push 60/40kg + Run around the Box

B) 15/10 Cal. Assault Bike + Run around the Box

20 Min EMOM
1. 6-10 strict T2b
2. 5-8 hspu strict
3. 5-8 Chin ups
4. 1-3 skin the cats

Handstand hold technique
Handstand walking technique