AMRAP 15 – with a Partner

20 Bar Facing Burpees
30 Thrusters 50/35kg
40 Calories

9:00 Basic Endurance CrossFit
10:00 Mobility + Core Workout
11:00 Snatch Technique

15:00 Mobility + Core Workout
16:00 Basic Endurance CrossFit
17:00 Snatch Technique

Deadlift, work up to heavy 1RM
+
3x4 @77,5-82,5% of 1RM

50/40 Cal Row / bike / ski 40/30
50 Wall Balls
50 DB Snatch
50 Burpees
50 DB Snatch
50 Wall Balls
50/40 Cal Row / bike / ski 40/30

26 Min Time Cap

Basic Endurance 55 minutes ( HR ZONE 2-3 )

Row 70/50 calories
Run 400m
Bike 70/50 Calories
Run 400m

4 x 3min, 2min lepo

kp tempaus 3,6,9,…
yleisliike kpn yli 3,6,9,…

Mene kovaa!

Every 2.30min x 4
5-5-5-5 AHAFA

EMOM 12

1 Minute : 5 Hang Power Snatch 50/35kg
2 Minute : 10 Pistol Squat, alternating
3 Minute : 1 Rope Climb

Shoulder Press, work up to heavy 3RM
+
15 reps @85% of 3RM (as fast as posssible, broke sets anyhow)

20min, joka toisella alkavalla minuutilla 5 x etukyykky