Front Squat

6 x 2 @ 80%

EMOM 6 @ increasing pace
1) BikeErg
2) Row
+
2 Rounds
8 Scapular push-ups
5 Scapular pull-ups
3 Active/passive shoulder extension (use a stick, each position 10-seconds)
+
2 Rounds
5 Inchworms
5 Tension swings (sponge/block between feet)
5 Arch hold push to hollow holds (3-5 sec in each position)
3-5 Pike compression slides
+
Build up to weight for DB Devil’s press
+
2 – 3 Rounds @ increasing pace
16/12 (cal) BikeErg
8 Toes-to-bars
4 DB Devil’s presses @ workout weight

45-60MIN PK

-Juosten, mikäli mahdollista. Muuten laitteilla salilla.

Part A).
Skill Primer
Dip Muscle Clean, Tall Clean from Toes & Push Press
(5-8 sets x 2+2+2)

Part B).
Low Hang Clean & Split Jerk
(8 sets x 2+1 / 60%-75%)

2-3x2x[1+1]@barbell, 1x2x[2+2]@50%, 1+2@60%,
2+1@70%,
1+1@75%,
2x1x[1+1]@80%,
1+1@90%,
1+1@95%,
1+1@100%,
1+1@102%, jerk-%, rest btw sets 2min

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

A: Broad jumps 8x3
B: Power clean 5x3
C: Deadlift 3x5
D: WPU 1RM
E: Strict chin ups Supinated 2xMax
F: Seated rows 2set
G: Alternating Db biceps curls 1xDrop set

30 MIN AMRAP

• 2 Min Erg
• 3 Wall walks

18min EMOM

1) 10-13 cal ass bike
2) 15 GHD sit ups
3) 6 thrusters

• RPE 7
• HR 75% +

E1,5MOM 9

A) 10 Bench dip + 10 banded triceps extension
B) 10 KB RDL + 10 GM