4x400m
1min lepo kierrosten välissä

5min palautus

2x 800m
1min lepo kierrosten välissä

Partner workout
5 rounds for time
25 cal erg
15 Devils press
10 Burpee box jumps
-Split reps anyhow
cap 20

7:00 Deadlift + Metcon ( 6.11.2024 )
8:00 Basic Endurance CrossFit

1) Bar over Burpee
2) Power clean
3) Front squat
4) Push press
5) TTB
6) HSPU
7) Wallball
8) DB snatch
9) Pull-Up
10) Crossover
11) V-up
12) Devils Press

Liikkeet 1-5 syncrona
6-12 toinen tekee toinen lepää

RX
40/30 kg
DB 22,5/15kg

Lisää yksi liikesarja per kierros. Eka kierros Bob, 2 kierros Bob ja power clean ja niin edelleen.

For Time
24/30cal Row
20 Thruster
10 Bar facing burpee
Time cap: 5 min

Thruster weights
40-49: N 35kg / M 50kg
50-59: N 30kg / M 42.5kg
60+:N 25kg / M 35kg

6 min on, 1 min off for total of 6 rounds:

A.
800 m run or bike for calories

B.
10 wall balls 9/6 kg
6 T2B
20 double unders

C. 15/12 cal row
10 DB push presses 30/20 lb
8 box jump overs (24”/20”)

Rotate stations for total 2 rounds per each.

A, Strength:
1.Superset x 3
-Single Leg Extension x12-10-8 / leg
-Single Leg KB Hamstring Curl x12-10-8 / leg

1. 3 sets:
   -Dual DB Hack Squat x12-10-8
   After each set: max DB Sumo Squat Pulse @1xlight

2. 3 sets:
   -Single Leg Calf Raise with DB x12-15 (3sec down)
   -Single Leg Tibialis Raise with KB x12-15 (3sec down)

Extra WOD: 2 Rounds (5:00 ON / 2:00 OFF)
-30 DU or SU
-10 KB Front Squat
-30 DU or SU
-10 Russian Swing
-30 DU or SU
-10 KB Cluster
@2x12/16 KB

Every 3 mins x 10 sets

Alternate btw :

A)
6 burpee pull up
12 Alt. Dumbell snatch @22,5/15kg
24 abmat sit up
Remaining time is rest!

B)
6 Single arm cluster (3/3) @22,5/15kg
12 box jump @60/50cm
24 dumbell Pull through
Remaining time is rest!

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

Pull-up with extra weight 3 x 2 reps