AMRAP 21

30 One handed Devils press 22,5/15kg
8 Pull ups
50 Goblet squat 22,5/15kg
18/15 Cal. Row

Amrap 12
Single arm DB hang C&J 10 reps (5/5)
Burpee 12 reps
Row/bike 14/12 cal

L1: 20/15kg
L2: 25/17.5kg

-goal 3-4 rds

3 kierrosta

10 pallontyöntö räjähtävästi rinnankorkeudelta, askelkyykyssä.
10 pallonheitto istumaannousu
lepo 2min

3 kierrosta

30s vasarakääntö kuminauhalla
10 vasarakääntö käsipainoilla
lepo 2min

12 EMOM
1. 5/5 Single arm KB deadlift 32/24
2. 10 bearhug kb squat 32/24

7:00 Basic Endurance CrossFit
8:00 Basic Endurance CrossFit
9:00 Basic Endurance CrossFit

16:00 Basic Endurance CrossFit
17:00 Voimistelu
18:00 Basic Endurance CrossFit
19:00 Basic Endurance CrossFit

Ja sitten alkaa Deload Cycle!

2 rounds of 40s work / 20 s rest
:40 plank hold
:40 band pull aparts
:40 step back lunges
:40 one arm KB front rack hold bottom up (you can walk around)

then 1 round
10 inch worm
5 russian baby makers
5 wall squats
1-2 short front rack mobility drills (max 5 min)

Skill Part : Practise Hang Power cleans and push jerks, climb
to working weights.

2x tabata, switch between two movements.

1. Tabata pull-up/hollowrock
2. Tabata push-up/archrock

5 Sets
Squat Snatch + Hang Squat Snatch

-Building up to daily max, no fails is the goal.

Rest 90 sec between

10min AMRAP:
Row (cal), partner on plank hold.
One can only row when partner is on plank position,
rest 2min.

6min AMRAP:
DB Snatch (22,5/15kg), partner hanging from the bar.
Dumbbell can only move when partner is hanging.

Every 90 sec x 10
1 Clean pull + 1 low hang power clean + 1 FS + 1 Split jerk

-focus on perfect technique and full extension with maximal speed.
-use 50-60% 1 RM