AMRAP 90:
500/400m Row
500/400m Ski
1000/800m AB
- Rest 2min
Score: Total meters

Askelkyykky 4x4

LIGHT WEEK 1/2

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...kinkun sulattelua...

30-60min kävely, hiihto tmv..

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Voit halutessasi ottaa tällä viikolla edellis viikkojen maksimeita,
mikäli ovat jääneet välistä.

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omaa lämppää 15-20min

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Barbell technique:

RDL + BENT OVER ROW
2x 5+5@barbell, rest btw sets 1-2min

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FRONT SQUAT + BACK SQUAT
2x 5+5@barbell, rest btw sets 1-2min

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DEADLIFT + SUMO DEADLIFT
2x 5+5@barbell, rest btw sets 1-2min

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FLOOR BENCH PRESS + LYING TOES TO BAR
2x 5+5@barbell, rest btw sets 1-2min

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THRUSTERS
2x 10@barbell, rest btw sets 1-2min

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Hengittelyä

For Time:

DEADLIFT + DB MILITARY FLOOR BENCH PRESS

1-2-3-4-5-5-4-3-2-1 reps

1 reps deadlift and 1 reps db military floor bench press, next rounds 2 reps deadlift and 2 reps db... and so on

Choose load (50%-70% of maximum) and stick with that weight through all rounds. Rest as needed between rounds.

With a running clock, perform (30) Deadlifts & DB Military Floor bench Press as fast as possible but QUALITY. Any type of Deadlift is acceptable (conventional, sumo).

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KEHONHUOLTOA!

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video: LYING TOES TO BAR

Every 3min x 3:
80 DU
25 Push Ups

Snatch

Build to 1RM
+
3-5 x 1 @ 85-90%, EMOM

– You can start working up doing 3s or 2s then singles as an EMOM and as the load gets heavier, allow yourself more rest time between the lifts. If you miss the same weight 2-times, consider moving down a bit on the weight to get a good lift in before trying again (if you miss 3-times on any given weight, it is time to wrap it up for the day).
– Once you’ve hit your 1RM, you have 3-5 sets of 1 snatch @ 85-90% (of your hopefully new 1RM)

For time

800m run
30 Snatch 40/60kg
10 rds Cindy
30 C&J 40/60kg
30 box jump 60/70cm
30 KBS 16/24kg
30 wall ball 14"/20"
30 burbee
90 DU

• 1 rds Cindy = 5 pull up 10 push up 15 air squat

( I found this metcon from the internet. CrossFit Coracao de leao Benchmark wod)

30 MIN

• 2 min Erg
• 20 Alternating Reverse lunges

13'AMRAP
6 one arm devil press @20/10kg
9 push up
12 cal row/airbike

KB pull through 4x5/5

backsquat 3x3 T:52X0, rest 2' @rpe8