A.
5min easy Run

2 rds:
5 Deadlift
5 Front squat
5 Shoulder press

2 rds:
3 High hang power clean
3 Hang power clean
3 Power clean

1 rnd:
Run hard 200m
5-7 Power clean (60/42.5)

B.
3 rds for time:
800m Run
21 Power clean (60/42.5)

Time cap: 16min

C.
Cool down
5 min easy run
Romwod / foam rolling

3 rounds @ steady pace
12 Prone Cuban Presses
2:00 Assault bike or Run
8 Kang squats
2:00 SkiErg or Row
4 Deck squat to handstand
3 rounds, for quality
20m Duck walk
20 Banded glute bridges
20m Bear crawl
20 Band pull-aparts
20m Monkey crawl

A. Barbell complex

6 rund
2 Barbell lunges
2 back squat
2 Box step on with Barbell
* REST 1 min between rounds

B. Barbell complex
4 rundy
4 Push press
4 Snatch balance
4 oh squat
* REST 1 min

7:00 Open 20.1
8:00 Snatch 1RM
9:00 Core

16:00 Snatch 1RM
17:00 Voimistelu
18:00 Open 20.1
19:00 Core
20:00 Basic Endurance CrossFit

Day 2:

20- Push up mountain climbers

30- Leg circles (left leg)

30- Leg circles (right leg)

25- Shoulder tap push up

25- Sit-ups

15- Lunge skips (left leg)

15- Lunge skips (right leg)

20 secs- Wall sit

25- Bunnyhops

25- Up and down planks

20- Plie squat

20- Single-leg bridge lift (right leg)

20 secs- Single-leg bridge lift (left leg)

Do three sets with a break every three exercises to complete the 45 minute workout

A.

2 rnd
1k Bike
15 Banded Good Morning
15 DOUBLE DB PRESS
PVC+MOBILITY

B.

AMRAP 10'
10 DB SNATCH
15 DB Box Step over
200mt run

C.

Back Squat
Set 1 – 5 rep @ 65-70%
Set 2 – 3 rep @ 75-80%
Set 3 – 1 rep @ 85-90%
Rest 2-3'
poi
Ogni 2' per 14' (7set)
Back Squat x 2 rep @ 95%
ogni set 20" skip

D.

3rnd
60" Dmb Front Squats 22,5/15kg
Rest 30"
60" C2B
Rest 30"
60" Push-Press 22,5/15kg
Rest 30"
60" TTB
Rest 30"
60" Assault Bike
Rest 60"

E.

AMRAP 15'
9 HPC
6 HSPU
3 Rope Climb

Por parejas for time:
30 sec ON / 30 sec plank hold.
- 30 Push press (40/25 kgs).
- 30 Box burpees.
- 30 Hand Stand Push ups.
- 30 x 2 Pistols.
- 30 Chest to bar pull ups.

** Time cap: 15:00

Without rest, 2 rounds of

• 1-minute support on rings
• 15-ft. rope climb, legless ascent and descent
• 1-minute plank hold
• 15-ft. rope climb, legless ascent and descent
• 1-minute handstand hold
• 15-ft. rope climb, legless ascent and descent

• nybörjare shoulder press
• atlet shoulder press
• avancerad shoulder press
• tjurnacke 100/75kg
• ninja 120/90kg
• Avenger 150/112,5

4 rounds for time
15 box jump
12 deadlift
9 hang squat Clean
6 Shoulder to overhead

@ 70/50kg