Raakatyöntö
1x3@70%
1x3@75%
1x3@80%

Pystypunnerrus saksista 3x10

Yhdenjalan mave 3 x 10+10

Linkkarit 3 x max

15 Min E3MOM (ogni 3 Min x 5 volte) of:
BB Power Snatch (35/25Kg) 9 reps
Bar Muscle Ups 3 reps
BB Power Snatch (35/25Kg) 6 reps
Bar Muscle Ups 2 reps
BB Power Snatch (35/25Kg) 3 reps
Bar Muscle Ups 1 rep

Basic Endurance CrossFit 90 minutes

row 700m
3 legless rope
10 x deadlift @ 50%
50 kb snatch 24/16kg
*every 6 minute 0:30 hs walk

3 RFT:
30 Deadlifts
20 Front squats
10 Power cleans
5 STOH
3min Rest

M70/W50

Every 4 mins for 40 mins:

1st - 12 cal ski + 20 m bear walk + 12 cal ski
2nd – 200 m run + 20 du’s + 12 cal bike

Raakatempaus + Tempaus, pukeilta (taskut)
2x(2+1)@60%
2x(2+1)@70%
2x(1+1)@75%
1x(1+1)@75-80%

Korkea Te-veto + Korkea te veto käsien kavennuksella + tempaus

5x1+1+1@70-85%

Saksi dipillä, tanko niskassa

5x2@80-90 parempi jalka (ty)

5 x 75%
3 x 85%
1+ x 95%

5 rounds of:

• 30 wall-ball shots, 20-lb. ball
• 5 squat snatches
• Rest 2 minutes

3x 1:00 HS Walk practice

Start up(10)
Swing kicks
Walking front kicks
Walking side lunge
Inchworm

snatch balance(6)
5x2 ohs climbing(10)

Metcon
200m row/20 cal ad
15 pull ups
200m row/20 cal ad
1 rope climb-3/1 mod
200m row/20 cal ad
15 ttb/kne/hkr
200m row/20 cal ad
1 rope climb-3/1 mod

Metcon-comp
100 cal Airdyne
Then
10 rds
5 ghdsu
5 c2b

Finisher
20 standing t raise
30 sec mod iso y hold
20 cuff iso per
1 min six inch hold