A,
1x [ 1 Snatch + 3 Pause Overhead Squats ]
1x [ 1 Snatch + 3 Pause Overhead Squats ]
1x [ 1 Snatch + 3 Pause Overhead Squats ]
1x [ 1 Snatch + 3 Pause Overhead Squats ]
1x [ 1 Snatch + 3 Pause Overhead Squats ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Pause Overhead Squat- 3 secs pause at the bottom of each rep

B,
3 rounds for time of:
6 Power Snatches@61/43kg
4 Squat Snatches@61/43kg
5 Shuttle Runs, 20 m

Shuttle Runs- 10 m down and back

Goal: Sub 10 mins

C,
Each for max cal:
Echo bike : 3x 6 mins

Complete as:
3 mins- RPE 6
2 mins- RPE 8
1 min- RPE 9

1.) Tall clean+tall jerk 4×3+3
2.) Hang clean @/below knee +above knee 5-6×1+1
3.) Jerk off rack 5×2
4.) Back squat 5×2 1.rep paused

Otm7 10 reps

3 Rounds

5-5 x half knee press
10 x double kb suitcase deadlift
14 x jump lunge
1 min front plank

Wod
Amrap 6’
5-5 x clean and push press
8 x goblet squat

2 min rest

Amrap 6’
5-5 x snatch
12 x goblet lunge

2 min rest

Amrap 6’
10 x american swing
10 x air squat

LÄMMITTELY
3 kierrosta, 45s./15s.
• Ylivienti
• Käsien liutus seinällä
• Roikkuminen
• Lisko + kierto oik.
• Lisko + kierto vas.

VOIMA
Leuanveto
4 x max toistot
1,5 min lepo

tai

Vaakasoutu
4 x 8-12 toistot (raskaat)
1,5 min lepo

CIRCUIT
3-4 kierrosta, 40s./20s.
1. Sjmv KK
2. Kulmasoutu kp/kk oik.
3. Kulmasoutu kp/kk vas.
4. Käsien ja jalkon lähennys selinmakuulla

Amrap 12
12 Cal row
12 Medball squat @9/6kg
12 Burpee

2mins REST

Amrap 10
10 Cal row
10 Medball clean @9/6kg
10 Box jump @60/50cm

2 mins REST

Amrap 8
8 Cal row
8 Wall ball @9/6kg
8 Burpee box jump @60/50cm

Goal : 3+ rounds in each AMRAP

Training plan for November

Option 1:
1.Crossfit
2. Chest, shoulders, biceps
3. Legs, core
4. Back, shoulders, biceps + yoga
5. Hard routine + legs
(6. Optional running)

Option 2:
1. Crossfit
2. Legs, back
3. Chest, shoulders, biceps
4. Legs, core + yoga
5. Running + back, shoulders, biceps

Total workouts of the week 9-10 hours and 5 workouts
- 3-4 weeks on : 1 week off
- 6-7 hours and 4 workouts for deload
- crossfit, upper body, lower body, aerobic work

1.Monday
120 min
Gymnastics & conditioning
- Bar muscle up
- Conditioning (pull ups, chest to bar, toes to bar, ergs)
- Core

2.Tuesday
110 min
Chest, shoulders, biceps
- Bench press
- Incline DB press
- Shoulder press machine
- Face pull
- Incline cable press/chest fly machine
- DB row + bicep curl plate
- Side lateral raise + KB push press
- Bicep curl machine + bicep curl DB's

3.Wednesday
120 min
Legs, core
- Back squat
- Hip thrust
- Leg press
- Bulgarian split squat, DBs/Smith
- Hamstring curl + quad extension
- Abduction
- Calves
- Ab machine/EMOM7: abs

4.Friday
110 min
Back, shoulders, biceps
- Weighted chin up/pull up
- Shoulder press
- Cable row/barbell row/T-bar row
- Dips
- Straight arm lat pulldown + face pull
- DB press + lateral raise
- Bicep curl Z-bar + bicep curl DB's
- Bicep curl machine

5.Saturday
120 min
Hard routine + legs for 120 min
- Heel elevated goblet squat + bulgarian split squat (foot on plate)
- Hamstring curl + quad extension

OR

1.Monday
120 min
Gymnastics & conditioning
- Bar muscle up
- Conditioning (pull ups, chest to bar, toes to bar, ergs)
- Core

2.Tuesday
120 min
Legs, back
- Back squat
- Pull ups
- Hip thrust
- Leg press
- Bulgarian split squat, DBs/Smith
- Hamstring curl + quad extension
- Abduction
- Calves

3.Wednesday
120 min
Chest, shoulders, biceps
- Bench press
- Incline DB press
- Shoulder press machine
- Face pull
- Incline cable press/chest fly machine
- DB row + bicep curl plate
- Side lateral raise + KB push press
- Bicep curl machine + bicep curl DB's

4.Friday
110 min
Legs, core
- Lunges
- Hip thrust
- Heel elevated goblet squat + bulgarian split squat (foot on plate)
- Cable kick
- Hamstring curl
- Quad extension
- Back extension
- Ab machine/EMOM7: abs

5.Saturday
120 min
Back, shoulders, biceps
- Weighted chin up/pull up
- Shoulder press
- Cable row/barbell row/T-bar row
- Dips
- Straight arm lat pulldown + face pull
- DB press + lateral raise
- Bicep curl Z-bar + bicep curl DB's
- Bicep curl machine

Karjalan Kimppa
Sali kiinni

A: 10min emom: Drop jumps x3 from 30cm box
B: Bench press 1-1-1+
C: HB back squats 5x6, amrap sista setet
D: Strict pull ups 3set
E: Over head triceps extensions 2set

6x6min, 2min recovery between (first 4min @ 90-95%, last 2min @ 95-105%)