Temppuilua ja keskiviikon bonukset

CrossFit Total klo 18:00

18min EMOM

1) 10-13 cal ass bike
2) 15 GHD sit ups
3) 6 thrusters

• RPE 7
• HR 75% +

3x7' AMRAP, 2' rest
10m bear walk
10m burpee broad jump
10 wall ball
10 ring row

continue next AMRAP where you finished

E1,5MOM 9

A) 10 Bench dip + 10 banded triceps extension
B) 10 KB RDL + 10 GM

Lämppä:
3 rounds: 12 ring row, 12 air squat, 12 burpees

Strength:
1. Bench press 4x4 +75%
2. EMOM/10 min:
* 5-8 strict pullups
* 12-16 pistols

Metcon, divide as you wish, YGIG:
A) 80 cal run B) wall squat
A) 80 cal ski B) turtle plank
A) 80 cal bike B) hang
A) 200 DU B) rest

shoulder & thoracic spine mobility

plank + superman hold TABATA

side plank knees to elbows TABATA

4rnds for quality
5 pancake stretch w. plate behind the neck
3/3 seated Z hip raises
5/5 half kneeling straight leg leans forward
3 Jefferson curls w. KB @8/12kg

For time

50/35cal Bike
25 Clean and jerks
40/25cal bike
15 Clean and jerks
20/10cal Bike
9 Clean and Jerks
52.5/35kg

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• one round
• big sets
• full throttle
• push to the limit
• RPE 9

10 min
warm up pace
1 min ski erg
10 OHS
3 broad jumps

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For Time (11 min Cap)

5 Rounds

10 box jumps over 24/22"
5 Power Snatch

@60/42.5

30' AMRAP w. partner
Buy in: 100 cal row
Then AMRAP
1/1 rnd Cindy
20 partner wall ball
1/1 rnd Cindy
10/10m burpee bunny hopp
1/1 rnd Cindy
30/30 DU
40 cal row