3 x 4min töitä/4min lepo

max toistot leuanveto/rinta tankoon
10 yleisliike tangon yli
max cal laite

Tarkoituksena painaa kierrokset korkealla intensiteetilla ja pitkä palautus

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Post Tabata score for each exercise to comments and total for final score.

4-8 bar MU
12 kipping hspu
8 front squats 60/40kg
Rest 1 Min between rounds

TC 20 Mins

7:00 Basic Endurance CrossFit
8:00 Snatch technique
9:00 Mobility

15:00 Basic Endurance CrossFit
16:00 Snatch technique
17:00 Mobility
18:00 Basic Endurance CrossFit
19:00 Snatch technique
20:00 Mobility

Open 2021 Atheletes recovery, mobility etc.

6 Sets Of 60 - 70% Unbroken Set

• Use same modification than Unbroken Set

Go Every 2:30

Warm up
3 rounds
1:30 cardio
10+10m banded side lateral walk
10 air squats
10+10 single leg glute bridge
5 muscle snatches with barbell
5 thrusters with barbell

20min amrap:

• 10 maastaveto (N 70kg / M 100kg)
• 10 kahvakuula push press (N 2x12kg / M 2x16kg)
• 20 boksihyppy (N 50cm / M 60cm)
• 20 istumaannousu

1) Row/Run/Assault/Ski
2) round of Cindy
3) rest

3 sets of 6-12 reps. Rest 2 min bwn sets.
Valitse 1 liikemalli jota teet 3 työsarjaa:
Push up
Weighted Push up
Ring push up
Ring dip (strict or kip)
DB bench press

Split jerk training from rack (15-20mins)
2-3 reps at one set. Use light/moderate weights.