6:30 Mobility
7:30 Shoulder Press + Push Press + Jerk 20.12.2020
8:30 Basic Endurance CrossFit

12:00 Mobility

15:00 Basic Endurance CrossFit
16:00 Mobility
17:00 Shoulder Press + Push Press + Jerk 20.12.2020
18:00 Mobility
19:00 Shoulder Press + Push Press + Jerk 20.12.2020
20:00 Basic Endurance CrossFit

Strength (load)

5 sets of 5 front squats. AHAP.
Lift every 3:00.

For time:

100 DU
50 kbs
50 box jump
50 sit up
50 air squat
50 up&down

Front squat 1RM

Back Squats

5 reps @75%
3 reps @80%
2 reps @85%
5 reps @77,5%
3 reps @82,5%
2 reps @87,5%

3 Rounds For Time:
10 Front Squats 75/50kg
10 Chest to Bar Pull-ups
10 Burpees

3 x 5

DB shoulder press

Alkavalla 4 minuutilla 24min ajan

1. Soutu/pyörä/hiihto
2. Karhukompleksi tangolla (7x 1 raaka rinnalleveto + 1 etukyykky + 1 vauhtipunnerrus + 1 takakyykky + 1 vauhtipunnerrus niskan takaa)

Hang Power Snatch (Above knee) 2RM, in 12 minutes.

Set 1 – 60% – 4 Reps
Set 2 – 70% – 4 Reps
Set 3 – 80% – 6 Reps
Set 4 – 80% – 6 Reps
Set 5 – 80% – 6 Reps
Set 6 – 80% – 6 Reps