5-minute AMRAP

25 Double-unders
5 Power cleans @ 85/60kg
10 Handstand push-ups

Rest 5-minutes

5-minute AMRAP
25 Double-unders
5 Squat cleans @ 85/60kg
10 Bar-facing burpees

Rest 5-minutes

5-minute AMRAP
25 Double-unders
5 Power clean and jerks @ 85/60kg
10 Toes-to-bars

Pacing. Push to a threshold pace you can sustain on each AMRAP for the entire 5-minutes while keeping rest and transition time to a minimum.

Strategy. Today’s conditioning is three 5-minute AMRAPs. They each contain double-unders and a moderately heavy clean variation, followed by HSPU, burpees and toes-to-bars.
Target to keep the double-unders unbroken during each AMRAP. This will be your opportunity to relax and get your breathing under control a bit before moving to the barbell. The barbell is a moderately heavy weight, and fast singles is going to be the best approach for each AMRAP. You may be able to keep a slightly quicker cadence on the power clean than the squat clean or power clean and jerk, but the goal is still the same; get back on the bar quickly between each rep.
Target to keep the HSPU and toes-to-bar unbroken (or two sets) as much as possible in A and C, but not at all costs. Take a quick break if needed in order to keep your pacing and avoid getting stuck. Maintain a fast, but steady pace on the bar-facing burpee in part B each tim

Alternate A1/A2 as you build up to your heavy 5

A1. Bench press – H5 @ RPE 8 (80-85%)
A2. Strict pull up – H5 @ RPE 8 (80-85%)

🖤🥰🖤😎🖤🤩🖤
Tiiminä 3-4hlö

Buy in
100 cal

20min amrap cindy
5 leuka
10 punnerrus
15 kyykky

Cash out
100 cal

Toistot saa jakaa haluamallaan tavalla, yksi tekee kerrallaan.

3 kierrosta

800m Juoksu
80 kaloria Soutu/hiihto/pyörä 60 kaloria echo/assault pyörä
80 tuplanaruhyppy tai 160 yksittäinen hyppy

Välittömästi 3 kierroksen jälkeen
100 istumaannousu

6-minute EMOM

1-2 Handstand walks, 8m segments

Rest remainder of the minute

For time:
200m Skillmill Run
15 Deadlifts
6 Burpee Box Get Overs 120/100cm
1 Rope Climb 4m
200m Skillmill Run
12 Cleans
6 Burpee Box Get Overs 120/100cm
1 Rope Climb 4m
200m Skillmill Run
9 Front Squats
6 Burpee Box Get Overs 120/100cm
1 Rope Climb 4m
200m Skillmill Run
6 STOH
6 Burpee Box Get Overs 120/100cm
1 Rope Climb 4m
200m Skillmill Run
3 Snatch
6 Burpee Box Get Overs 120/100cm
1 Rope Climb 4m

M: 50kg
W: 35kg

6 rounds for time:
5 Pull-ups
10 V-ups
15 WB 9/6kg

7:00 Bench Press + Metcon ( 6.11.2023 )
8:00 Basic Endurance CrossFit

19:00 EasyWod

6 Intervals

A1. 3-minute AMRAP
10 Shuttle runs*
10 DB thrusters @ 2 x 22.5/15kg
10 Pull-ups
* 1 shuttle run = 8m + 8m ( = there + back)

A2. 3-minute AMRAP
4 DB Devil’s presses @ 2 x 22.5/15kg
8m DB front rack walking lunge @ 2 x 22.5/15kg
12 Box jump overs, 24/20″

Rest 3-minutes b/t intervals

Flow. A1 – A2 – A1 – A2 – A1 – A2

These are intended as fast, hard intervals that are still sustainable for the 3-minutes and can be repeated with 3-minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
Aim to keep the DB work and pull-ups unbroken as much as possible each time, and maintain a fast, hard effort on shuttle runs and box jump overs.
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.

Hi hang muscle clean + push press
4x 3+3 @kevyt tekniikkapaino

Clean + hang clean + jerk
5x 1+1+1 @nousevat painot

Clean pull
4x3 @raskas