Session one:

10 x 3 AMRAP 3, alternating exercises

AMRAP 3
12 c2b
15 thrusters 45/30kg

AMRAP 3

18/15 cal ski
8 m HS walk

Aloita aina AMRAP alusta kun vaihtuu. Eikä ole lepoa välissä

A.) EMOM 10
3 TNG squat snatches @40-50% 1 RM snatch

B1.) Kipping HSPU technique work

B2.) 5 quality sets 6-10 reps
rest 60 sec between
-otetaan sellanen määrä joka menee hyvällä tekniikalla UB.

C.) Complete with quality
80 m Farmers carry
4 Rope climbs (normal)
40 V-ups
4 Rope climbs (normal)
80 m farmers carry

On the 0:00 - 50/35 Calorie Row
On the 4:00 - 30/24 Calorie Row
On the 7:00 - 30/24 Calorie Row
On the 10:00 - 15/12 Calorie Row
On the 11:00 - 15/12 Calorie Row
On the 12:00 - 15/12 Calorie Row

Miten meni ensimmäinen viikko?

----ruokaa, ruokaa, ruokaa----

For Time:

27 c2b
100 du´s
27 Strict Hspu
100 du´s
27 pull ups
100 du´s
27 kipping hspu

AMRAP 10min

3-6-9-12-15-18.....

Thrusters 30/25kg

pull-ups

the CrossFit Games Open Registration has started, this year we will be running our in house team competition throughout the 5 weeks that the open is on. To find out more about the open and register at https://games.crossfit.com

Takakyykky 6x3@70% + Mustat/harmaat kuminauhat

Etukyykky 5x3@70% tanko liikkuu kokoajan

Te otteella Raaka työntö samaan vauhtiin 5x5@40-60% (te)

Saksiin tippuminen 4x2@50% takakyykystä

Max speed x 10:

4 bar mu
10 m hs walk (14 HS shoulder tap)
6 HSPU

TC 1:20 round

Rest 2 min btw rounds

A, 15 mins
5 sets of:
Power clean + Push jerk
- build to one heavy complex
- work on speed

B, 15 mins
5 sets of:
Power Clean + Hang Squat Clean

- build up to a heavy complex and repeat for 4 more sets

C, 15 mins
Back squat
5x5 @ 80-85%

5x Power Clean & Hang Squat Clean