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

Voima
E3MOM, 4 rds
2xDB row 10-12

WOD
Amrap 8min
1. arm swing w/ DB 5+5
DB push press 5+5
DB step over 10
Up down 5

E2MOM x 5

20 air squats
10 box jump overs

1 Tempo front squats + 2 front squat

Max shoulder press at 70%, once failure Max pushpress + 1 split jerk

High hang snatch + snatch

3 x 1+2 @ 70%, EMOM
5 x 1+1 @ 75-80%, E1:15

Each set is 1 high hang snatch and 1 or 2 full snatch (from the floor). Drop the bar between each lift and reset.

2-3 rounds

30+30m s.a farmer carry
10-20 heavy kbs

Practice t2b

Emom 8 x clean&jerk