3 rounds:
30m Double DB Walking Lunges 2x15/10kg
10 Pull-ups
30m Dual KB Front Rack Carry (heavy)
Rest 1-2min btw rounds

5min amrap
8 Deadlift 90/60kg
8 T2b
Rest 5min
For time:
40 Deadlift 90/60kg
40 T2b

• Valitse maastaveto paino niin, että ensimmäisessä osiossa pystyt tekemään 1-2 osassa sekä toisessa 3-5 osassa vedot. Noin 50% maksimista.
• T2b kannattaa tehdä osissa heti alusta lähtien. Skaalaa rohkeasti polvennostoihin, jotta intensiteetti pysyy harjoituksessa.
• Merkkaa tulokseksi aika toisesta osiosta ja kommenttikenttään toistot ensimmäisestä osiosta.

3:00 run/row/bike

2 rounds
10 good mornings with empty barbell
10 single leg Romanian deadlift with KB

Spend 5 mins warming up Deadlifts

WOD with partner
80 cal bike (sub 100 cal row)
80 deadlifts 115/75
80 burpees

60 cal bike (sub 80 cal row)
60 deadlifts 135/95
60 burpees

40 cal bike (sub 50 cal row)
40 deadlifts 165/115
40 burpees

20 cal bike (sub 30 cal row)
20 deadlifts 195/135
20 burpees

*45 min time cap

W.UP
W.UP
VIDEO SPALLE E LOMBALGIA (ERBINI PAGINA SLY TEAM CROSSFIT)

PVC

EMOM 12' 3RND
1. DB Burpee with Knee Tuck to Ascending Deadlif
2. 10/12 Cal. ROW /30 DU
3. 50" HOLLOW POSITION + PLATES
4. Standing Calf Raise 25 Bodyweight

STRENGHT WL
A
4-5 SET
Rest 1' set e RND

1 Elevated Heel Bodyweight Squat 25 REP

2 Dumbbell Goblet Squat 10-12

W.UP
5X5 Squat clean & split jerk @40-50%
4 Squat Clean & Split Jerk @70%
3 Squat Clean & Split Jerk @75%
2 Squat Clean & Split Jerk @80%
1 Squat Clean & Split Jerk @85%

STRENGHT WL
"ELK"
FOR TIME
10 power snatch 40-50kg/45-35kg
25 HSPU Kipping
10 power snatch 40-50kg/45-35kg
50 Pull Up
10 power snatch 40-50kg/45-35kg
25 HSPU Kipping
10 power snatch 40-50kg/45-35kgg
40 C2B
10 power snatch 40-50kg/45-35kg
25 HSPU Kipping
10 power snatch 40-50kg/45-35kg
30 BMU

OPZIONALE

5 RND
REST 1' TRA I RND

10 Dips
10 Bodyweight Skull Crusher
10 V-UP

140 min
Warm up for 20 min
1.BCTB
- BFLY x 40
- BCTB x 25 (singles)

2.WL
A. Snatch pyramid work
1x3x70 % 38
1x2x75 % 41
1x1x80 % 44
1x3x75 % 41
1x2x80 % 44
1x1x85 % 47
- New set every 90 s.

B. Snatch consistency work
Every 30 s. for 5 minutes
1 Power snatch + 1 Snatch x 60-65%
- 35

3.Pause front squats
Every 2 minutes x 4
3 Pause front squat
- 55

4.Accessory
20-18-16-14
Standing side bends with empty barbell - 10 kg
DB squat snatches, alternating arms - 25 lbs
* After each full round do 3 high box jumps - 30"

1 Set of:
Ring Muscle Ups max reps
Rest as need
1 Set of:
Ring Muscle Ups 50% max reps
Rest as need
1 Set of:
Ring Muscle Ups 50% max reps

a)4 giri 10 reps
complex a 1 mano
press/row/suitcase deadlift

b)30"/30" x 10'
high pull
squat to stand

c)core finisher
hollow rock
plank
side plank
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For reps

• 60 seconds of thrusters
• 60 seconds of pull-ups
• 45 seconds of thrusters
• 45 seconds of pull-ups
• 30 seconds of thrusters
• 30 seconds of pull-ups

♀ 65 lb ♂ 95 lb

3 kierrosta

7 power clean + jerk
5 PEP
3 rope climbs