Random cardio exercises

5x3 Hang power clean

500m row 1.50 pace
60s rest
500m row 1.45 pace
60s rest
500m row 1.40 pace
60s rest

lav 6 runder af snatch hvor du stiger med 10 % af din max snatch hver runde.
5 af 30 %
5 af 40 %
3 af 50 %
3 af 60 %
3 af 70 %
1+ af 80 %
reps to beat = 6
(sidste runde (1+) skal du tage så mange reps du kan op til 10)

A/
4 Rounds for Time

6 Deadlifts @120/90kg
12 Alt. Kettlebell Snatches @24/16kg
18 Wall Ball Shots @9/6kg
45 second Handstand Hold Against Wall or 15m HSW

TC:18'

B/
AMRAP in 7 minutes
10 Power Snatches @35/25kg
3 Bar Muscle-Ups

Emom x20
1) 16 kcal skiErg
2) 12 up&down

WOD

5 Intervals 3’ ON, 1’ OFF of:

5 M / 3 W Strict Chin Ups

10 Push Ups

15 Air Squat

20 Abmat Sit Ups

30 Jumping Jack

-then- max Calories Row or Bike

5 x snatch pull + snatch + snatch pull + snatch, 70-75 %

30 Air Squats
20 Handstand Push Ups
10 Deadlifts (225/185)

Goal: Complete 5 rounds

WOD c/o Shogun Crossfit

Eka kerta:
jutellaan tavoitteista ja mitä CrossFit on

Lämppä + mobility

Otm 12min
Vuorotellen:
Mave 4x
Punnerrus 3-5x

Metcon:
7min Amrap
Burpee 6x
Vuorikiipeilijä 12×

Kuppipito tabata 8 x 20/10