VOIT OTTAA MYÖS LEPOA VIIKONLOPUN TAI TEHDÄ JOTAIN MUUTA KUIN CROSSFITTIA. MUUSSA TAPAUKSESSA :
Tee jokin omavalintainen CrossFit Metcon mitä mieli on tehnyt pidempään tehdä. Itse ajattelin lähikuukausina napata Sevenin. Voit myös mennä ihan ohjatulle wodille tms.

Warm Up
2 rounds
2 min cardio
50 single unders '
15 hip bridges
15 air squats
5 inch worm with push ups
5 dynamic squat strech
10+10 suitcase deadlift
10 wall squats

Strenght
Overhead squat skill
For Quality and Load
OHS 5x5 reps
rest 2-3 min bwn sets

Every min for 16 minutes
min 1 - Single arm DB Power Cleans x 8-10 reps (alt hand from floor, heavyish)
min 2 - DB row 5/5 and 5-10 push ups
min 3 - DU Practising x whole minute
min 4 - rest minute

-rest as needed

3 rounds for time:
15 chest-to-bar pull-ups
25 hand-release push-ups
500-meter row

Tc 15min

10-9-8-...2-1
Power Snatch
10-9-8-...2-1
OHS
Increase weight with 5 kg each round, to finish with 80-90% of 1RM

E2MOM 5
Set 1: 1 Power Snatch + 1 Snatch (70%)
Set 2: 1 Power Snatch + 1 Snatch (75%)
Set 3-5: 1 Snatch (80%)

10 rounds for time:
• 3 Strict Pull-ups
• 3 Hand-release Push-ups
• 3 Clean & Jerks 135/95#
Goal: 6-8 min.

EMOM(niin pitkään kun menee)
-10 t2b + 5m hsw

Result: max reps(1rnd=15reps)

For time:

• 21 box jump-overs( (♀ 20-inch ♂ 24-inch box, step-down)
• 15-calorie row
• 9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
• 21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
• 15-calorie row
• 9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

Rest until 6-minute mark, then:

• 9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
• 15-calorie row
• 21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
• 9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
• 15-calorie row
• 21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)

21-15-9 reps, for time of:

• Hang power cleans
• Burpees

At the top of each burpee, make contact with a target that is 3 inches above your reach.

♀ 75 lb ♂ 115 lb