2018 Karjalan Kovin kilpailun perjantain ensimmäinen laji.

"Karjalan Kolmio"

For time
3000m row/ SKi
100 Burpee Box jumps 60/50cm
4x pururata run (yläkerrasta)

TC:60 min

6 x alkavalla 2.30 minuutilla

2 rinnalleveto + työntö, aloita n. 65-70%sta ja rakenna teknisesti hyvää painoon

Build in 5 attemps Heavy Single

Go Every 2:00

8 min cap:
Clean and 3 jerks, AHAP

Rest 2 minutes

8 min cap:
Clean and 2 jerks, AHAP

Rest 2 minutes

8 min cap:
Clean and jerk, AHAP

*7 Bar over burpees before every attempt.

Metcon (quality)

Christine proge (5/5)

EMOM for 12 minutes of:
1) 250/200m row
2) 7 Deadlifts + 10 Air squats
3) 14 Box jumps 24/20”

*Use BW for the deadlifts.

4 Rounds for quality:
10 Strict toes to bar
20 KBS, 36/28kg
10 Strict pull-ups

For time:

30 Weighted pistols 15/10kg dumbbell
50 Sit-ups
30 Weighted pistols 15/10kg dumbbell
35 Sit-ups
30 Weighted pistols 15/10kg dumbbell
20 Sit-ups

TC: 15 minutes

7 Rounds for time:
15 Wallball shots 20/14lb
10 Sit-ups
5 Squat snatches 60/40kg

”Strict Diane”

21-15-9 reps for time:
Deadlifts 105/65kg
Strict HSPU

Build up to heavy clean and jerk.