Emom 12
1) 500 metri bike
2) Complex 3 double kb 20 kg clean 3 squat 3 stoh
3) 15 v up

1a) Close Grip Bench Press: 4 x 5. Rest 30s.
- add weight each set.

1b) DB Split Squats: 4 x 8 each. Rest 30s.

• Goal: 4 challenging work sets slightly heavier than last week. Take 2 sets to warm-up for both movements.

Maastaveto 5 x 5 x 85%

Työntöotteella penkkipunnerrus

6 x 4, samat painot kuin viime viikolla

Dippi telineessä 4 x 8

3 rfq

12 Db bent over row R 25kg
12 Db bent over row L 25kg
20 alt DB cossack squats goblet DB hold 25kg

Home workout, last own workout before I started crossfit

Warm up(10)
3rds
20 jax
5 push ups
20 mountain climbers
5 squats

RCVR(30)
walk, stretch, yoga, bike, rest

Finisher
50 abs of choice

3 rounds for time of:

• 30 GHD sit-ups
• 30-m lunge with dumbbells

♀ 35-lb. DBs ♂ 50-lb. DBs

160 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 25 (singles)

2.WL
A. 3 position clean complex
4 x
1 High hang clean
1 Hang clean
1 Clean below the knee
x70-75 % / "2 reps in the tank"
New set every 3 minutes
- 52.5 55 55 55

B. Clean pulls with 2 s. pause below the knee
3x3x90 % of your clean 1 RM
90 s. Rest between sets
- 65 kg

C. Split jerk
4x3, rir 2
New set every 3 minutes
- 50 52.5 52.5 52.5

3.Conditioning
Barbell cycling efficiency
2 rounds for quality:
12 Power clean + jerk x45-50 % of PC 1 RM - 32.5 kg
6 Bar facing burpee
9 Power clean + jerk x50-55 % of PC 1 RM - 35 kg
6 Bar facing burpee
6 Power clean + jerk x55-60 % of PC 1 RM - 40 kg
6 Bar facing burpee
3 Power clean + jerk x60-65 % of your PC 1 RM - 42.5 kg
Rest 3 minutes between rounds
Round times: 6.28, 6.03

4.Cool down
Easy bike for 10 min

Amrap 10
20 mountain climber
20 superman
20 reverse lunge
20 sit up

For time 6 rounds
9x single DB OH Lunges L 22.5/17.5kg
9x pull ups
9x single DB OH Lunges R 22.5/17.5kg
9x T2B