AMRAP 10

6-8-10-12-14..etc Deadlift 70/50kg
1-2-3-4-5..etc Wallwalks

LÄMMITTELY
3 kierrosta:
3min ergo (vaihtuva)
5+5 alaspäin katsova koira + toe tap ristiin
5+5 lonkan kierrot istuen
10 kyykky-takareisi pumppaus kämmenet maassa

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HARJOITUS

Peruskestävyys, 60-70%/HR max

9x3min vaihtuva ergo, 30s lepo/vaihtoaika

*Harjoituksen on tarkoitus olla peruskestävyysharjoitus, joten pidä vauhti maltillisena.

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Warm Up
Foam Rolling full body and some mobility work to get body and mindset ready

Metcon
Zone 1-2 training for 45-90 minutes of your choise:
voit ottaa kardiolaitteilla, ulkona reippaankävelyn&hölkyttely mixauksen,
pertsan hiihtoa/sauvakävelyä/uintia/pyöräilyä yms.

Back: 3 rounds of:
15 KB swings
10+10 KB side bends
30 alternating DB snatches
20 DB Russian twists
15 Reverse hypers on box
Rest

3 rounds for time:
• 75 Double Unders
• 50 Cal Row
• 25 Wall Balls 20/14#
Goal: 18 min.

CrossFit QF 26.3

Alternate A1 / A2

A1. Strict press, rest 1:00-1:30 before A2
Build to a heavy set of 5 (H5) @ RPE 8/2 RIR (80-84%)
+
2-3 x 5 @ 85-90%H5

A2. Strict pull-up, rest 2:00 before A1
Build to a heavy set of 5 (H5) @ RPE 8/2 RIR (80-84%)
+
2-3 x 5 @ 85-90%H5

3 rounds for max reps:
3 min AMRAP:
• 3 Deadlifts 225/155#
• 6 Push-ups
• 9 Box Jump Overs 24/20”
1 min Rest
Goal: 240 reps. To achieve this, average 4.5 rounds for each round.

5 x 8