EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

Snatch 1Rm

Every 1 min for 15 mins, alternating between:
10 L/10 R Feet Elevated Hip Taps
15 V-ups
max rep Weighted Russian Twists, pick load, 45 secs
max rep Turkish Sit-ups, pick load, 45 secs
Rest 1 min

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Weighted chin up
- find a heavy set of three in 10min

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

Run repeats

3 sets of:
600m @ 3K
– Rest 2:00 –
400m @ mile
– Rest 1:30 –
200m @ 800m

– Rest 4:00 between sets –

CrossFit open 23.2A - 23.2B

23.2A
Complete as many reps as possible in 15' minutes of:

Treenaaja ________________________________________ Kuntoilija

5 burpee pull-ups _________________________________ 5 Target burpees (Ring touch)
10 shuttle runs (1 rep = 25 ft out/25 ft back) _____ 10 shuttle runs (1 rep = 25 ft out/25 ft back)
Add 5 burpee pull-ups after each round. ________ Add 5 Target burpees after each round.

23.2B: _______________________________________________ 23.2B:
Immediately following 23.2A _____________________ Immediately following 23.2A

Athletes will have 5' minutes to establish: ______ Athletes will have 5' minutes to establish:

1-rep-max Thruster (from the floor) _______________ 1-rep-max Thruster (from the floor)

Engine

4 Sets Of:

6min AMRAP:

• 15 Cal Echo
• 20 WB
• 15 Cal Ski
• 20 alt. DB Hang C&J (50lbs)

-rest 5min between AMRAPs-
*jatka aina siitä mihin jäit

6 Box jumps
6 Push ups
6 Toes to bar/ Leg raise

*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä

4@up to RPE10 *could do 0-1 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~85%, bs-%, rest btw sets 3-4min