OPTIONAL COOL DOWN
2-3 SETS
5-10 Barbell Rollouts
5/5 Sciatic Nerve Floss
10 Sumo Stance Good Mornings

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*
MIN 2 - 12 Alt. Bird Dogs**
MIN 3 - 5 Slow Up-Dog to Down Dog

*Stand on an Elevated Surface.
**Focus on keeping ribs pulled down towards hips when arm/leg is extended.

Kipping pull-up technique

Front squat 4x6

10 MIN

• 30 sec Erg
• 5 DL 75kg
• 5 Ring rows

EMOM 20

Minute 1: 8 Dumbbell Push Press
Minute 2: 10 Dumbbell Front Squats
Minute 3: 12 Dumbell deadlifts
Minute 4: 15 Sit-Ups

Complete the assigned reps. If you finish early, rest for the remainder of the minute.

Write dumbbell weight in comments

Extra:
Pinch Grip Farmers Carry: AMRAP 4:00 for max distance.
Pick a weight that is challenging for 20-30m efforts.

Back Squat

1-2-3-4-3-2-1, AHAP

Go Every 3:00

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.