7:00 Overhead squat + Metcon
8:00 Basic Endurance CrossFit
9:00 Voimistelu

16:00 Accessory
17:00 Voimistelu
18:00 Overhead squat + Metcon
19:00 Mobility, for overhead position
20:00 Basic Endurance CrossFit

Test 3.1
2 rounds
3 min AMRAP
15 cal row
15 row over burpee
15 dumbbel snatch (20 kg/ 15 kg)
Rest 3 minute between rounds

Test 3.2.
2 rounds
3 min AMRAP
15 KB x 2 thruster (12 kg/ 8 kg)
15 T2B
15 KB x 2 swing (12 kg/ 8 kg)
Rest 3 minute between rounds

Test 3.3.
2 rounds
3 min AMRAP
15 deadlift (75 kg/ 50 kg)
15 wall ball (9 kg/ 6 kg)
15 DU
Rest 3 minute between rounds

Harjoittele naruhyppelyä (köysillä)

Etukyyky, 5x65%, 5x75%, 5+x85%

1-1-1-1-1-1 of:
BB Clean & Jerk
Riscaldati e poi in 3 sets sali sino a una singole pesante ma gestibile e ripetibile per altri 3 sets.

Ladder strength deadlift find your 1RM and then perform 2/3 reps @your last RM

6x5 tanko+15kg

A
5' DU (cercare max rep unbroken)
PVC+MOBILITY

2 RND
Run 200mt/Row 250mt
10mt Bear Crawl
20 Air Squats
30 Jumping jacks
20 Hollow Rock
10 Superman

B

Front Squat
5 – 5 – 5 – 5 – 5 @60% 1RM
POI
C.
Ogni 3' , per 15' (5 sets):
2 Clean + 2 Front Squat + 2 Jerk
Fai il primo clean, droppa, esegui poi il complex indicato
Set 1-3 = 1 rep @ 65-75% of 1-RM Clean & Jerk
Set 4-5 = 1 rep @ 75-80% of 1-RM Clean & Jerk

D.
Ogni 2', per 4' (2 sets):
Clean & Jerk x 1 rep @ 80% of 1-RM Clean & Jerk

E
Ogni minuto, per 21'
Minuto 1 – 6 Bar-Facing Burpee + 6 Deadlift
Minute 2 – 6 Bar-Facing Burpee + 30 DU
Minuto 3 – 6 Bar-Facing Burpee + 10 Wall Ball

F.
For time:
10-9-8-7-6-5-4-3-2-1:
Hang clean & jerk @60% 1rm
pull-up

15-12-9

squat clean
dip on the box

Single Arm Dumbbell Press
2112; 6-8reps/arm; rest 60sec x 3 sets