1-2-3-4-5-6-7-8-9-10 reps for time:
- Power Snatches 40/30kg
- Burpees

Warm up

A) 6min erg
B) 3 rounds
8 good morning (barbell)
4 slow squat
4 push-up to downdog

B) 3-5 sets increasing weights (+ decending reps) in deadlift & shoulder press

Workout

A) Deadlift
EMOM9
1-3: 5x
4-6: 4x
7-9: 3x
Start with @60-65% 1RM and increase a little when reps go down.

B) Strict press
4x4 @78-83% 1RM
Rest 2,5-3min

3 rounds for quality:
8-10 ring row (inverted)
8-10/side one legged BD/KB deadlift

4x 1000m

3-5min palautukset, tasainen vauhti

14 rep max bench press

15:00 "Painstorm XII"
16:00 Kipping Movement Technique
17:00 Teens
18:00 EasyWod

...Next Deload...

4x3 Snatch Pulls @100% of 1RM Snatch
- Rest 2min btw sets

4 rounds for time:
50 DU
5+5m HS-walk

Basic Endurance CrossFit 55 minutes of :

40/35 Calories Any Machine
10-15 Reps Pulling BW movement
40/35 Calories Any Machine
10-15 Reps Pushing BW movement
40/35 Calories Any Machine
20-30 Reps Core Movement

Tänään kisataan Kuopiossa!

1600m Run

3 rounds:
2min Row
2min Ski

—Rest 3min—

3 rounds:
2min Ski
2min AB

—Rest 3min—

3 rounds:
2min AB
2min Row

—Rest 3min—

3 rounds:
2min Row
2min Ski

1600m Run